End-of-year awards voting! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 12 minutes to find a 5RM Hip Thrust
B. 11.2
15 min AMRAP:
9 Deadlifts (70/45kg)
12 Hand Release Push Ups
15 Box Jumps (24/20")
Compare to 28/8/20
Mitch B : 12 + 2 Push Ups
Kim H: 10 + 12 Push Ups
Performance:
A. Build to a max in 12 minutes: Front Squat + 3 Push Press
B. See Fitness Sweat: "Concept Golf"
1:00 work / 1:00 rest for 18 rounds
Score - Male/Female
Eagle - 335/295m (670/590m)
Birdie - 320m/280m (640/560m)
Par - 300/265m (600/530m)
Bogey - 280/250m (640/500m)
Double Bogey - 260/235m (520/470m)
*Brackets are Bike Erg scores
1st 6 holes: Ski
2nd 6 hioles: Bike Erg
3rd 6 holes: Row
Score is your over or under par number.
Weightlifting:
(0 - 20 min)
A. OTM x 16:
2 Hang Squat Snatches: Start at 60% and build as able, also maintaining form.
(20 - 28 min)
B. Snatch Pull: OT2M
3 x 95%, 2 x 100%, 2s 1 x 105%
(28 - 45 min)
Build to a max: Front Squat + 3 Push Press
*if you did this in class, complete:
3 sets:
8-10 GHD (per side) alt KB Rows
- rest 30 seconds -
15 Banded Pallof Press (per side)
- rest 30 seconds -
30 sec L-sit/L-tuck
- rest 1 min -
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.
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