Sunday 28.11.21

Save the date for our Christmas Party on the 18th of December.

Get your order in for a Years Strong Tee here.

Fitness:

1. For time:

50 Kettlebell Swings

5 Rope Climbs

40 Kettlebell Swings

4 Rope Climbs

30 Kettlebell Swings

3 Rope Climbs

20 Kettlebell Swings

2 Rope Climbs

10 Kettlebell Swings

1 Rope Climb

Kettlebell: (32/24kg)

Compare to 22/2/19

Jason 13:55

Rach D 16:30

2. 3 Rounds for Quality:

10 Med Ball Jacknifes

20 Banded Hamstring Curls

30 Banded Pull Aparts

 Performance:
 

See fitness

 Bulletproof Strength Class:

1. 5-7 sets to build to a heavy seated Rope Sled Pull.

-superset with-

12 (per side) Single leg wall hinge

2. 5 sets to build to a heavy 10 rep Filly Press

-superset with-

5 Bulgarian Split Squat

3. 15 Min AMRAP for quality:

20m Low Bear Crawl

20m OH Carry (each arm)

20 Goblet Cossack Squat

20 Side Plank Dips

 Open Gym 10am - 12pm: Please remember to sign in.

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.