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Writer's pictureJason

Wednesday 28.08.24

Fitness:


"Ralph"

4 Rounds for time:

8 Deadlifts (112.5/78kg)

16 Burpees

3 Rope Climbs

600m Run

*30 min cap

Performance:


See Fitness Sweat:

5 Rounds

4 min Echo Bike for average watts

4 min rest (must walk 200m in this time)

Score is overall average.


Compare to 30/8/23 Weightlifting:


(0 - 15 min)

A. Squat Clean & Jerk:

6 minutes to build to 78%

Then OT3M: 3s x 4r x 78%


(15 - 30 min)

B. Snatch Balance + Overhead Squat


(30 - 42 min)

C. Thruster

3 x 80%

3 x 85%

2+ x 90%"

 

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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