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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