Please note the timetable for this weekend:
Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach
Sunday: 8am Weightlifting / 9am CrossFit Fitness:
A. 3 Rounds of 30 sec work / 30 sec rest
Sandbag over the Shoulder (55/35kg)
Stick Sit Up
Sandbag Front Squat (55/35kg)
True Ring Rows
B. 10 min AMRAP for quality:
5 Seated 90/90 Swivel Hips/side
5 Band Assisted Natural Knee Extensions
20 Side Plank on Knee/Elbow Lateral Leg Lifts/side
Performance (Open and Quarterfinal focus):
A. 3 Rounds of 30 sec work / 30 sec rest
Sandbag over the Shoulder (65/45kg)
Stick Sit Up (GHD Sit Ups if you are doing Quarterfinals)
Sandbag Front Squat (65/45kg)
Muscle Ups
B. See Fitness
Sweat: 3 Rounds: Starting every 15 minutes
0 min: A. 2 min max Calories
4 min: B. 'A' calories for time
8 min: C. Max Calories in the time it took to do 'B'
Round 1: Ski
Round 2: Bike Erg
Round 3: Row
Weightlifting:
(0 - 14 min)
A. 10 minutes to build to a heavy single Power Clean
- 1 min rest -
5 reps for time at 90% of today (3 min cap)
(14 - 30 min) B. Front Squat + Split Jerk: 6 x 1 x 84-92%
*% of Split Jerk
(35 - 45 min) C. OTM x 10: 3 Pause Bench Press @ 55-65%"
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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