Wednesday 19.01.22

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. 10 Min AMRAP:

15/12 Calorie Row

12 Burpee Box Jumps (24/20")

9/6 Calorie Ski

- 5 minutes rest -

B. 7 Min AMRAP:

15/10 Bike Erg Cals

10 Burpees to 6" Target

5 Push Ups

- 5 minutes rest -

C. 3 Min AMRAP:

10 Dumbbell Hang Power Clean

6 Dumbbell Shoulder to Overhead

6 Dumbbell Step Ups

*For the Hang Power Clean and Shoulder to Overhead, do half the reps on each arm.

Dumbbell: (22.5/15kg)

 Performance:

A. 10 Min AMRAP:

15/12 Calorie Row

12 Burpee Box Jumps (24/20")

9 Double Dumbbell Should to Overhead

- 5 minutes rest -

B. 7 Min AMRAP:

15/10 Echo Bike Cals

10 Burpees to 6" Target

5 Wall Walks

- 5 minutes rest -

C. 3 Min AMRAP:

9 2x Dumbbell Hang Power Clean

6 2x Dumbbell Shoulder to Overhead

6 2x Dumbbell Hanging alt Step Ups

Dumbbell: (22.5/15kg)

 Sweat:
 
 Every 3 minutes x 10 Rounds:

15/12 Cal Row

12/9 Cal Echo

9/6 Cal Ski

*Score is total time

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.