Kat
Jan 23, 20221 min
There are various things going on and coming up! Read about them here:
Registration is live for the Open: Information can be found here.
Boat party on the 20th of Feb. Places are limited, info is here.
We are reviewing our timetable, please take the survey about it here.
COVID Vaccination State Requirements
We want to know your training goals. Let us know what they are here.
Fitness:
A. Front Squat (OT3M)
Max reps @ 83%
Max reps @ 79%
Max reps @ 75%
*Leave one rep in the bank each set.
B. 2 Rounds for time:
50 Calorie Row
40 alt Dumbbell Snatch (22.5/15kg)
30 Wall Balls (9/6kg)
20 Burpee Box Jump Overs
10 Chest to Bar Pull Ups
*20 min cap
Performance:
A. See Fitness
B. 2 Rounds for time:
50 Calorie Row
40 alt Dumbbell Snatch (22.5/15kg)
30 Wall Balls (9/6kg)
20 Burpee Box Jump Overs
10 Bar Muscle Ups
*20 min cap
Sweat:
10 Rounds of: 3 min work / 1 min rest
10/7 Cal Row
10/7 Cal Echo Bike
10/7 Cal Ski
10/7 Cal Bike Erg
*Record your total rounds: Start from where you finished on the previous round.
Log all workout results to Beyond the
Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you wish to view our Weightlifting and/or Competitors 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.