Friday 05.03.21

Fitness: A. AMRAP 4:

24 Single Hang DB Alternating Power

Snatches (22.5/15kg)

24/18 Calorie Row

24 Thrusters (35/25kg)


Rest 4 Minutes


AMRAP 4:

18 Single Hang DB Alternating Power Snatches (22.5/15kg)

18/14 Calorie Row

18 Thrusters (35/25kg)


Rest 4 Minutes


AMRAP 4:

12 Single Hang DB Alternating Power Snatches (22.5/15kg)

12/9 Calorie Row

12 Thrusters (35/25kg)


*Score is total reps over the 3 AMRAPs


1-minute rest, then


B. Max Ski Calories in 3 minutes.

Performance: A. AMRAP 4:

24 Single DB Alternating Power

Snatches (22.5/15kg)

24/18 Calorie Row

24 Thrusters (35/25kg)


Rest 4 Minutes


AMRAP 4:

18 Single DB Alternating Power Snatches (22.5/15kg)

18/14 Calorie Row

18 Thrusters (35/25kg)


Rest 4 Minutes


AMRAP 4:

12 Single DB Alternating Power Snatches (22.5/15kg)

12/9 Calorie Row

12 Thrusters (35/25kg)


*Score is total reps over the 3 AMRAPs


1 minute rest


B. In 3 minutes, establish a Heavy Single Thruster (taken from the ground)


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.



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