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Kat

Saturday 30.07.22

Updated: Jul 27, 2022

 

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.


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