End-of-year awards voting!
We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
10 Rounds for time:
5 Strict Pull Ups
10 KB Swings (24/16kg)
15/12 Calorie Ski
*20 min time cap
Performance:
10 Rounds for Time:
7 Unbroken Chest-to-Bar Pull-Ups
5 Unbroken Power Snatches (tng) (60/42.5kg)
3 Wall walks
- 30 seconds rest -
*20 min time cap
Comp Class:
A. EMOMx 16 minutes alternating:
Min 1: 10-15 TTB
Min 2: 1-8 Ring Muscle Ups
Min 3: 8-12 Sandbag Bearhug Reverse Lunges (65/45kg)
Min 4: 4-8 Wall Facing HSPU's
*Aim for a consistent output.
*If you are doing Thursday's Gymnastics to work on your skill, ask Jason for a modification here.
B. For Time:
50 Dumbbell Bench Press (22.5/15kg)
25/20 Calorie Ski
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.
