Fitness:
A. For time:
2 Rounds
15 True Ring Rows
20/15 Calorie Bike Erg
- 1 min rest -
2 rounds:
15 Russian KB Swings (32/24kg)
50 Double Unders
15 KB Goblet Squats (32/24kg)
50 Double Unders
Open/Performance:
A. For time:
2 rounds
10 Power Snatch (52.5/35kg)
50 Double Unders
10 Thrusters (52.5/35kg)
50 Double Unders
- 1 min rest -
2 Rounds:
15 Bar Facing Burpees
10 Bar Muscle Ups
*20 min cap
Sweat:
40 min AMRAP: In teams of 2: 100m Sled Push 40/25kg 75/55 Calorie Bike Erg 50 DB Gorilla Row (22.5/15kg) *Both arms = 1 rep 25 2x DB Hanging Reverse Lunges *Both legs = 1 rep
Weightlifting:
(0 - 15 min)
A. Back Squat
1 x 92%
2s x 3 @ 82-86%
(15 - 30 min)
B. Press:
1 x 92%
27 min: Max reps unbroken @ 52.5/33kg
29 min: Max reps unbroken @ 52.5/33kg
*If that's more than your 92% then do max reps @ 70%
(30 - 45 min)
Deadlift
1 x 92%
42 min: 10 x 65%
44 min: 10 x 65%
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 you can follow 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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