We are trialing Comp Classes at 7.30pm Tuesday evenings. It will still also be Open Gym. The Comp Class is for anyone looking to enhance their performance in fitness competitions. Being it local or something sanctioned by CrossFit HQ such as the Open. Fitness
5 Min AMRAP
35/25 Calorie Bike Erg Buy-In.
Time Remaining:
12 Deadlifts (80/60kg)
12 Barbell-Facing Burpees
… Rest 5:00…
5 Min AMRAP
35/25 Calorie Bike Erg Buy-In.
Time Remaining:
8 Deadlifts (80/60kg)
8 Burpee Box Jumps (24″/20″)
… Rest 5:00…
5 Min AMRAP
35/25 Calorie Bike Erg Buy-In.
Time Remaining:
4 Deadlifts (80/60kg)
4 Burpee Box Jump Overs (24″/20″)
Performance: 5 Min AMRAP
35/25 Echo Bike Buy-In.
Time Remaining:
12 Deadlifts (100/70kg)
12 Barbell-Facing Burpees
… Rest 5:00…
5 Min AMRAP
35/25 Echo Bike Buy-In.
Time Remaining:
8 Deadlifts (120/85kg)
8 Burpee Box Jumps (24″/20″)
… Rest 5:00…
5 Min AMRAP
35/25 Echo Bike Buy-In.
Time Remaining:
4 Deadlifts (140/100kg)
4 Burpee Box Jump Overs (24″/20″) Comp Class 0 Min:
5 Rounds:
20 sec hard Echo Bike, 40 second 100 watts
10 MIN:
'Tune Up'
Hit a moderate set on each set, focus on some quality movement
OTM x 18 mins
M1: 'x' Bar Muscle Ups
M2: 1 Dog Sled Push + Pull (10m) (80/60kg on sled)
M3: 'x' Strict + 'x' Kipping HSPU
M4: 1 Dog Sled Push + Pull (10m) (80/60kg on sled)
M5: 'x' Chest to bar Pull Ups
M6: 1 Dog Sled Push + Pull (10m) (80/60kg on sled)
35 min:
5 min to establish a max Handstand Hold in 1x1 square.
directly into
5 Min AMRAP:
5m Unbroken Handstand Walk
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.
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