Friday 11.02.22

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.

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Fitness:

A. Back Squat (OT2M): 4 x 2 x 88%, 1 x 90%, 93%, 95%

*Keep the singles fast. If a % is slow and grindy don't increase. It's NOT a max and don't fail!

B. 20 Min AMRAP:

12 Wall Balls

- rest 1 min -

14 1x Dumbbell Box Step Ups (22.5/15kg)

- rest 1 minute -

16/12 Calorie Bike Erg

- rest 1 minute -

18 Sit Ups

- rest 1 minute -

20 alt Dumbbell Power Snatch (22.5/15kg)

- rest 1 minute -

Performance:

A. See Fitness

B. 20 Min AMRAP:

22 Wall Balls

- rest 1 minute -

20 alt Dumbbell Power Snatch (22.5/15kg)

- rest 1 minute -

18 Toes to Bar

- rest 1 minute -

16/12 Calorie Echo Bike

- rest 1 minute -

14 2x Dumbbell Box Step Overs (22.5/15kg)

- rest 1 minute -

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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.