There are various things going on and coming up! Read about them here: Timetable changes and additions
Fitness:
In Pairs for time (30 min cap)
3 Rounds:
20 Pull Ups
25 Front Squats (40/30kg)
30 Kettlebell Swings (24/16kg)
60/45 Cal Echo Bike
2 Rounds:
20 Pull Ups
25 Front Rack Lunges (40/30kg)
30 Kettlebell Swings (24/16kg)
60/45 Cal Echo Bike
1 Round:
20 Pull Ups
25 Front Squats (40/30kg)
30 Kettlebell Swings (24/16kg)
60/45 Cal Echo Bike
Performance/Open:
In Pairs for time (30 min cap)
3 Rounds:
20 Pull Ups
25 Front Squats (40/30kg)
30 Kettlebell Snatch (24/16kg)
60/45 Cal Echo Bike
2 Rounds:
20 Chest to Bar Pull Ups
25 Front Squats (60/40kg)
30 Kettlebell Snatch (24/16kg)
60/45 Cal Echo Bike
1 Round:
20 Bar Muscle Ups
25 Front Squats (80/60kg)
30 Kettlebell Snatch (24/16kg)
60/45 Cal Echo Bike
Competitors:
A. 2 Rounds for time:
21/18 Calorie Row
18 Kipping Handstand Push Ups
15 2x Dumbbell Shoulder to Overhead
B. 5 Minutes to put up your 7 biggest clean and jerks. You can take as many attempts as possible. Score is the total load of those 5 lifts.
C. 5 Rounds for quality:
3 Rope Climbs
6 Burpee Box Jump Over (24/20")
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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