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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