*We are closed Good Friday and Easter Monday we have 8am CrossFit and 9am Weightlifting. There are no other changes to the timetable over that weekend.
Fitness:
A. OTM x 8:
5 - 15 sec Partner Assisted Feet Elevated Bridge Up Hold
B. For time:
30 Strict Pull Ups
*5 min time cap. Must control the lower; you cannot drop from the top.
C. 4 Rounds for reps:
2 minutes work, 1-minute rest
12 alt Hang Power DB Snatch (22.5/15kg)
Max Calorie Row
*Score is total Calories
Performance:
A. See Fitness
B. See Fitness
C. 4 Rounds:
2 minutes work, 1-minute rest
12 alt Hang Power DB Snatch
24/18 Calorie Row
*This workout is scored by weight. Your score is your average DB weight across the 4 sets. You can change DB's between rounds. If you fail to complete the 12 Snatches & 24/18 Cals, your score for that round is zero.
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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