The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. OT3M x 4:
10 Back Rack alt Lunges
B. 10 min AMRAP:
3, 6, 9, 12, etc
Echo Bike Calories
Pull Ups
Deadlift (85/60kg)
Performance:
A. Thurster: Find a 1RM in 12 minutes
B. 10 min AMRAP:
3, 6, 9, etc
Chest to Bar Pull Up
Power Clean & Jerk (60/42.5kg)
Weightlifting:
A. Thurster: Find a 1RM in 12 minutes, then 2 x 3 Split Jerks at 70% of 1RM.
or, if you did that in case,
Split Jerk: 15 minutes to build to a heavy but quality 3. Then complete 2 x 3r x 80%
(20 - 35 min)
B. Front Squat:
5 x 65%
4 x 75%, 80%, 80%
(35 - 45 min)
C. Block Deadlift (2")
5 x 65%, 75%, 80%, 85%
*Have the plates sitting on a 2" Riser
Sweat:
On the 15 minute: each for time:
50/35 Calorie Echo Bike
40/28 Calorie Ski
30/21 Calorie Row
20/14 Calorie Echo Bike
10/7 Calorie Ski
*12 min cap per round.
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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