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Writer's pictureJason

Saturday 12.11.22

 

Fitness:


In Pairs: 25 Min AMRAP: One person working at a time

60/50 Calorie Row

50/40 Calorie Echo Bike

40 Wall Balls (9/6kg, 10/9ft)

30 Power Cleans (50/35kg)

20 Chest to Bar Pull Ups

10 Wall Walks


Performance: In Pairs: 25 Min AMRAP: One person working at a time

60/50 Calorie Row

50/40 Calorie Echo Bike

40 Wall Balls (12/9kg 10/9ft)

30 Power Cleans (60/40kg)

20 Bar Muscle Ups

10 Wall Walks Comp Class: A. OTM x 9:

M1: 3 Weighted Pull Ups (keep a similar challenging load across)

M2: Moderate volume, quality focused Bar Muscle Up set

M3: Rest


B. Barbell Front Rack Walking Lunge: OT2M

12/10/8/4 (total steps)

*Increase load each set


C. 30 Power Snatch (60/42.5kg)

20 Wall Walks

30 Power Cleans (60/42.5kg)

*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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