We are back to our normal schedule from today at the Showgrounds
Fitness:
In Pairs: 30 Min AMRAP:
10 Strict Pull Ups
10 Toes to Bar
20 Hang Power Cleans
20 Front Rack Reverse alt Lunges
30/23 Calorie Echo Bike
30 Wall Balls (9/6kg)
Barbell: (40/30kg)
Performance: In Pairs: 30 Min AMRAP:
10 Strict Pull Ups
10 Toes to Bar
20 Hang Power Cleans
20 Front Rack Reverse alt Lunges
30/23 Calorie Echo Bike
30 Wall Balls (20/14 lbs)
Barbell: (50/35kg) Weightlifting: 1. 15 minutes to build to a quality:
Power Clean + Front Squat + Jerk
2. Push Press: 5 x 70%, 70%, 70%, 75%, 5+ x 80%
3. 15 minutes to build to a quality: 2RM Pause (2 sec) Bnack Squat Competition Club:
1. 5 Rounds, on the 4 minutes
Each for time:
15/12 Calorie Row
10 Power Snatch (35/25kg)
5/4 Bar Muscle Ups
*3 min cap per round
2. For time
30 Double Unders
30 Strict HSPU
30 Double Unders
30 Meter Handstand Walk
30 Double Unders
30 Toes to Bar
30 Double Unders
30 Wall Balls (20/14 lbs)
30 Double Unders
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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