The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Back Squat: 15 minutes to complete:
8 x 65%
6 x 75%
4 x 85%
2-4 x 90%
B. 3 Rounds: 4 min work, 2 min rest
5 Deadlifts (100/70kg)
10 Lateral Burpees
150m Run
*Continue the AMRAP from where you finished the previous round.
Performance:
A. OTM x 12:
Snatch Pull + Hang Squat Snatch + Snatch Balance @ 55-65%
*Focus on speed and positions.
B. 3 Rounds: 4 min work, 2 min rest
5 Power Snatch (60/42.5kg)
10 Lateral Burpees
150m Run
*Continue the AMRAP from where you finished the previous round.
Sweat:
A. Monkeyfoot Bench Lying Hamstring Curls:
3 x 12-15
B. Bike Erg: 30 minutes for max meters
30 seconds at 2.10/2.30
30 seconds at 2.00/2.20
30 seconds at 1.50/2.10
30 seconds at 1.40/2.00
etc
*Continue until you fall off the pace for more than 3 seconds. Rest between 2.00 and 2.29 (whatever takes you back to a mutliple of 30 seconds on the timer) and start again. In that rest period put the damper on 1 and just complete an easy spin.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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