Fitness:
Machine Team
1-2 Team Members: 1 Echo
3-4 Team Members: 1 Echo + 1 Rower
5-6 Team Members: 1 Echo + 1 Row + 1 Ski
7-8 Team Members: 1 Echo + 1 Row + 1 Ski + 1 Bike Erg
9+: 2 Echo + 1 Row + 1 Ski + 1 Bike Erg
Push & Pull Sled Team:
1-3 Team members: 1x 80kg Sled
3-6 Team members: 1x 80kg Sled + 1x 100kg Sled
7+ member Members: 1x 80kg Sled + 1x 100kg Sled + 1x 125kg Sled
For the first round 15 minutes will be put on the clock. At the end of the 15 minutes each team will record their total Sled Push & Pulls / Calories on each machine. There will be a 5 minute rest. Then the teams will switch. The first team to chase down the other teams reps will win.
Performance:
See Fitness
Competitors:
A. Week 7 of Muscle Up Progression: For time: 14 x 25% of Max Unbroken set. Then AFAP complete the remaining reps from your 20 x 20% week 6 effort.
B. 6 Rounds:
3 minutes work / 3 minutes rest
24/18 Calorie Row
6 Clean & Jerks (100/70kg)
*Restart the AMRAP each time
C. 12 Min OTM:
M1: 5 Weighted Hanging Leg Raises
M2: 6 Rope Pull Ups (3 each way)
M3: 5 Press Behind the Neck
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.
Comments