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:
A. Landmine Squat: OT2M:
5s x 10
B. 3 Rounds for max reps
40 sec work / 20 sec rest
M1: 1 x DB Box Step over (24/20", 22.5/15kg)
M2: Ski Calories
M3: Hang Power Clean (50/35kg)
M4: Echo Bike Calories
M5: 1 min rest
Performance:
A. Thruster OTM x 10:
1-4 min: 3 x 40%
5-7 min: 3 x 50%
8-10 min: 3 x 60%
*Taken from rack, focus on speed.
B. 3 Rounds for max reps
40 sec work / 20 sec rest
M1: 2 x DB Box Step over (24/20", 22.5/15kg)
M2: Ski Calories
M3: Hang Power Clean (70/47.5kg)
M4: Echo Bike Calories
M5: 1 min rest
Sweat:
In teams of 3:
For time:
500/400 Cal Bike Erg & 500/400 Cal Ski Erg
2 people working, 1 person resting
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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