Fitness:
A. 15 minutes to build to a quality Power Snatch.
B. 7 Rounds for time:
30 Double Unders
9/6 Calorie Echo Bike
Open/Performance:
A. 15 minutes to build to a quality Power Snatch + Snatch
B. 7 Rounds for time:
30 Double Unders
10 Power Snatch (40/30kg)
*10 min time cap. Reduce the reps to ensure you finish if you're worrried.
Sweat:
In 42 minutes:
Max Distance Bike Erg
*Every 3 minutes (beginning at the 3:00), complete a 15/12 Calorie Ski or 15/12 Calorie Row (alternating)
Weightlifting:
(0 - 15 mins)
Back Squat
1 x 95%
11 min: Max reps (-2) x 84%
14 min: Max reps (-2) x 84%
(15 - 30 min)
Press:
1 x 95%
16 min: 4-5 reps @ 80-84%
29 min: 4-5 reps @ 80-84%
(30 - 45 min)
Deadlift:
1 x 95% (75% if doing FNL)
41 min: 4-5 reps @ 45-60%
44 min: 4-5 reps @ 45-60%
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's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
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