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Kat

Saturday 29.10.22

Updated: Oct 27, 2022

 

Fitness:


In Pairs: 3 x 8 Min AMREPs, 2 minutes rest between.


A. 1, 3, 4, 5, etc

Deadlift (100/70)

Ring Pull Up


B. 2, 4, 6, 8, etc

Wall Ball (9/6kg, 10/9ft)

Toes through RIngs


C. 5, 10, 15, etc

DB alt Hang Power Snatch (22.5/15kg)

Down Ups


*Score each 8 min piece as round + reps. Eg completing the first lot of reps for both movements = 1 round.


Performance: In Pairs: 3 x 8 Min AMREPs, 2 minutes rest between.


A. 1, 3, 4, 5, etc

Deadlift (140/90kg)

Muscle Up


B. 2, 4, 6, 8, etc

Wall Ball (12/9kg 10/9ft)

Toes through RIngs


C. 5, 10, 15, etc

DB alt Hang Power Snatch (30/22.5kg)

Down Ups


*Score each 8 min piece as round + reps. Eg completing the first lot of reps for both movements = 1 round. Comp Class: A. tttTD159

1, 2, 3, ... 9, 10

Deadlift (140/92.5kg)

Burpee Box Jump Over (24/20")

*9 min cap


B. For time:

60m Handstand Walk (5m increments)

10 Muscle Ups

50 Kipping Handstand Push Ups

8 Muscle Ups

40/30 Calorie Row

6 Muscle Ups

*20 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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