We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Deadlift: 12 minutes to complete: Deadlift 5 x 3 building.
Compare to 19/10/22
Scott S: 2775kg
Liz B: 1650kg
B. 21 Min AMRAP
15 Lateral Burpees
15/12 Calorie Ski
12 Toes to Bar
15/12 Calorie Bike Erg
9 Thrusters (42.5/30kg)
Compare to 19/10/22
Noel: 2 + 8 Ski
Brenda: 3 Rounds
Performance:
A. 12 minutes to complete:
Week 2 of 5/3/1 Deadlift:
Minimum 2 warm-up sets, 3 x 70%, 80%, 3+ x 90%
*If you did this last year, look to use the same loads but aim for more on the 3+
Compare to 19/20/22
Ben NL: 10 @ 172kg
Kristina S: 11 @ 70kg
B. This whole workout is done 15 sec on / 45 sec rest.
50 Lateral Burpees
40 Toes to Bar
30 Thrusters (50/35kg)
(21 min cap. If you haven't completed a movement reps within 7 minutes, move on).
Compare to 19/20/22
Lane S: 12.09 Sweat: A. 3 Sets: 12-15 Monkeyfoot Knee Raise + 12-15 Standing Hammy Curl
B. 30 Min OTM:
M1: 5 Strict Chin Ups
M2: 10m Dog Sled Pull & Push (125/100kg)
M3: 15 Kettlebell Swings (32/20kg)
M4: 20 Strict Abmat Sit Ups
M5: Max Echo Bike Calories
M6: Rest
Compare to 19/10/22
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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