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Kat

Saturday 04.03.23

Updated: Mar 3, 2023

Fitness:


In Pairs for time: 1 min on / 1 min off: 100 Pull Ups 100/70 Calorie Ski 100 Goblet Squats (32/24kg) 100/70 Calorie Echo Bike *30 min time cap (7 minutes per movement)


Performance:


In Pairs for time: 1 min on / 1 min off:

25 Bar Muscle Ups

50 Chest to Bar Pull Ups

100/70 Calorie Echo Bike

100 Front Squats (40/30kg)

100/70 Calorie Ski

*30 min time cap (7 minutes per movement)

Competitors Class:

Today's session will depend on your goals:


A. If you've already qualified for semi-finals, it will be an active recovery session with some light skill work on weakness movements. If you've comfortably qualified, then today Sunday and Monday are going to be rest days but a strong push for semis.


B. If your target is to make semi-finals but you're borderline. It will be a recovery session then some skill work on problem areas in the workout.


C. If you fall into neither of these categories, then you will hit today's performance WOD:


"In Pairs for time: 1 min on / 1 min off:

25 Bar Muscle Ups

50 Chest to Bar Pull Ups

100/70 Calorie Echo Bike

100 Front Squats (40/30kg)

100/70 Calorie Ski

*30 min time cap

 

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 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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