The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
10 Rounds for time:
6 Pull Ups
9 Kettlebell Swings (24/16kg)
15/12 Bike Erg Calories
Compare to 9/9/22
Cam G: 18.30
Performance:
10 Rounds for time:
3 Bar Muscle Ups
6 Power Cleans (80/55kg)
12/9 Echo Bike Calories
*25 min time cap
Compare to 9/9/22
Nate S: 18.20
Jen H: 7 + 2 Muscle Ups
Weightlifting:
(0 - 18 min)
Power Clean + Squat Clean + Jerk: 20 minutes to build to a heavy complex.
(18 - 30 min)
12 minutes to build to a Heavy 3 Push Press
(35 - 45 min)
Pause (2 sec) Front Squat: (OT2M)
2 x 60%, 55%, 60%, 65%, 65%+
Sweat:
OT9M x 5
7 min work, 2 min rest
500/425m Row
100m Farmers Carry (22.5/15kg)
15/12 Cal Ski
Max Bike Erg Cals in the remaining time
Score is total Calories
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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