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  • Kat

Friday 10.05.24

Fitness:


"Filthy 50" or "Dirty 30"

For time:

50 Box Jumps (24/20")

50 Jumping Pull-ups

50 Kettlebell Swings (16/12kg)

50 Walking Lunges

50 Knees-to-elbows

50 Push Press (20/15kg)

50 Back Extensions

50 Wall Balls (9/6kg)

50 Burpees

50 Double Unders

*30 min time cap. If you aren't certain of finising, complete the 30 rep version.


Compare to 2/8/20

Jason: 19.04

Liz B: 21.25


Performance:


See Fitness


Competitors Class:


A. Muscle Up Capacity

In 8 minutes:

Min 0 - 1: Max Unbroken Set

Min 3 - 8: AMRep in 5 minutes

*3 scores:

1. total unbroken (go for a true max)

2. total in 5 mins

3. total in 8 mins

**Unbroken set capped at 1 min


B. tttTD:

In Pairs: 8 Rounds for time (4 each)

15/12 Calorie Row

12 Power Snatch (43/29kg)

60 Double Unders

8 Burpee Box Jump over (24/20")

*Change partner after a full round is completed.

 

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.



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