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Kat

Wednesday 01.11.23

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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