Christmas Party details: https://www.crossfitclaremont.com.au/post/christmas-party-details-morning-beach-wod Check the timetable over the Christmas period via your Zen Planner App or here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm
Fitness: On the 0:00… AMRAP 3:00:
3 Deadlifts (100/70kg)
4 Push Ups
5 Goblet Squats (32/20kg)
… Rest 3:00
AMRAP 3:00:
3 Deadlifts (90/60kg)
4 Push Ups
5 Goblet Squats (32/20kg)
Rest 3:00
AMRAP 3:00:
3 Deadlifts (80/55kg)
4 Push Ups
5 Goblet Squats (32/20kg)
On the 20:00…
7 minutes for max distance row. Performance: On the 0:00… AMRAP 3:00:
3 Power Cleans (60/40kg)
3 Front Squats
3 Push Jerks
… Rest 3:00
AMRAP 3:00:
3 Power Cleans (70/47.5kg)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:00:
3 Power Cleans (82.5/60kg)
3 Front Squats
3 Push Jerks
On the 20:00…
7 min to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk Sweat: In 2 teams: Deck of Cards:
*10m Sled Push & Pull (60/40kg) after each completed card
25 Min for Max cards or if the deck is gone
Ace: Kettlebell Swing 24/16kg
Spade: Burpee
Diamond: Pull Up
Club: Overhead Sit Ups 15/10kg
Joker: 30/25 Cal Echo Bike
Post: 4 sets:
20 Box Hip Extensions superset with 20 Frog Pumps
If you wish to view our Weightlifting and/or Competitors 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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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