For all details on the next few days, please check your emails. Fitness:
In Pairs: 30 Min AMRAP:
30/24 Calorie Row
20 Reverse Goblet Lunge (24/16kg)
10 Strict Pull Ups *Change partner at the completion of each movement.
**Every 5 minutes, not including the 0 complete a 200m run.
Performance: In Pairs: 30 Min AMRAP:
30/24 Calorie Row
20 Reverse Hanging DB Lunge (24/16kg)
10 Strict Pull Ups
*Change partner at the completion of each movement.
**Every 5 minutes, not including the 0 complete a 200m run.
Weightlifting: Press: 5 x 5 x 73% (of 3RM)
Front Squat: 5 x 5 x 73% (of 3RM)
Power Clean: 5 x 5 x 73% (of 3RM) Competition Club:
1. OT2M x 6: Max Unbroken Muscle Ups
OT2M x 6: Max Unbroken Chest to Bar Pull Ups
OT2M x 6: Toes to Bar
2. 30 Min AMRAP
40/30 Calorie Echo Bike
40/30 Calorie Ski
40 Alt DB Snatch (30/22.5kg)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you wish to view our Weightlifting and/or Competitors 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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