Christmas & New Year holiday hours Fitness:
A. 15 min AMRAP:
1 Rope Climb
5 Deadlifts (100/70kg)
10 Push Ups
20/15 Calorie Echo Bike
B. In teams of 3: 5 min AMRAP:
Echo Bike Calories
*Each team has a 20/14lbs Med Ball. One partner must be holding it at all times.
Performance (Open and Quarterfinal focus):
A. "Climb the Rainbow"
20 Deadlifts 70/55kg
1 Rope Climb
15 Deadlifts 110/85kg
2 Rope Climbs
10 Deadlifts 140/105kg
3 Rope Climbs
5 Deadlifts 160/115kg
4 Rope Climbs
*Men start with a Red 25kg on a add a smaller plate each new set. Female start with 20kg Blue.
(15 min time cap)
B. See Fitness Sweat: 3 Sets:
2 Rounds for Time:
1000m Bike
20 x 8m Shuttle Run
rest 3 min between sets
Weightlifting:
(0 - 20 min)
A. Split Jerk: Build to a 1RM.
*Using Blocks is allowed.
(20 - 35 min)
Overhead Squat: 5-4-3-2-1
(35 - 45 min)
Pendlay Row: Build to a heavy 5.
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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