Fitness:
A. 8 minutes for quality
Odd: 5x W to V to I Shoulder Swimmers.
Even: 30 Tib Raises
B. 2 Rounds for time:
40/30 Calorie Bike Erg
30 Burpees
20 Wall Balls (9/6kg)
10 Goblet Slantboard Squats (16/12kg)
Open/Performance:
A. 8 minutes for quality
Odd: 5x W to V to I Shoulder Swimmers.
Even: 30 Tib Raises
B. 2 Rounds for time:
*Keep at a moderate intensity. If the first round is hard and you're not on track to finish, slow down and halve the reps for the second round.
40/30 Calorie Row
30 Bar Facing Burpees
20 Wall Balls (9/6kg)
10 alt Pistols
*18 min cap
Sweat:
In teams of 2:
8 Rounds: 4 min work / 1 min rest
*Alternate between A & B
A) 80/60 Calorie Row, max Push Ups in the remaining time
B) 80/60 Calorie Ski, max Russian Swings (32/24kg) in the remaining time
Weightlifting:
(0 - 20 min)
A. Power Clean + Squat Snatch (OT2M)
10 x (1+1): Start at 60% and build to about 80% of your 1RM Snatch.
(20 - 25 min)
B. Snatch Pull: 3 x 3 x 80% (OT90)
(25 - 40 min)
C. 15 minutes to build to a quality Triple Overhead Squat (taken from the ground)
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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