If you are someone who attends the early morning classes, please fill out this survey for our timetable going forward.
Fitness:
8 Rounds in Pairs: (24 minutes)
90 seconds per movement
Partner 1: 25 Russian Kettlebell Swings
Partner 2: Max Bike Erg Calories
*Your score will be the total Bike Calories + total Kettlebell Swing weight (eg if you use a 24kg for the first round, score that as 24).
**You can only change KB weight on a different set. Your partner can use different weights.
Performance:
8 Rounds in Pairs: (24 minutes)
90 seconds per movement
Partner 1: 5 Power Cleans
Partner 2: Max Echo Bike Calories
*The workout begins with one partner on the Echo Bike and the other partner completes 5 Power Cleans. After 90 seconds the partners switch.
**Your score will be the total weight lifted (divided by 10) plus your total calories across the 24 minutes..
***Once your start a new round, you cannot change your power clean weight. You are allowed more than 5 attempts if you miss.
Competitors:
A. Bar Muscle Up Capacity test:
8 Min AMRAP:
0 min: Max Unbroken
3 - 8 min: AMREP in 5 minutes
B. For time:
20 Overhead Squats (60/42.5kg)
15 Squat Snatch (82.5/60kg)
10 P.Clean & Jerk (100/70kg)
5 Squat Cleans (120/85kg)
*12 min 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 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. 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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