top of page
Kat

Tuesday 21.11.23

Updated: Nov 24, 2023

Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.


Fitness:


A. 3 Rounds for quality:

20m Single Arm OH DB Walk

30 sec behind the Back Barbell Hold

5 ATG Slantboard Split Squat


B. 20 min AMRAP:

20/15 Cal Echo Bike

20 DB Walking Lunge Steps

20 Pull Ups

20/15 Cal Ski

20 DB Walking Lunge Steps

20 Toes to Bar

DB: (22.5/15kg)


Performance (Open and Quarterfinal focus):


A. See Fitness


B. For Time:

30/24 Bike Erg Calories

30 DB Walking Lunge Steps

30 Toes to Bar

30/24 Bike Erg Calories

20 DB Front Rack Walking Lunge Steps

30 Chest-to-Bar Pull-Ups

30/24 Bike Erg Calories

10 DB Overhead Walking Lunge Steps

30 Bar Muscle-Ups

DB: (22.5/15kg)

*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. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.


167 views0 comments

Recent Posts

See All

Comentários


bottom of page