Friday 18.02.22

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. 0 - 10 Min

5 Min AMRAP:

3, 6, 9, 12, etc

Push Up

Strict Pull Up

B. 10 - 20 min

5 Min AMRAP:

3, 6, 9, 12, etc

Deadlift (70/50kg)

Ski Erg Calorie

C. 20 - 30 min

5 Min AMRAP:

3, 6, 9, 12, etc

Single Arm alt Devil Press (22.5/15kg)

Goblet alt Lunge (2x Reps) (22.5/15kg)

Performance/Open Track:

A. 0 - 10 Min

Fran

21-15-9

Thruster (43/29kg)

Pull Up

*3 min time cap

Compare to 21/9/20

Jason 2.26

Kat 2.29

B. 10 - 20 min

Diane:

21-15-9

Deadlift (102/70kg)

Handstand Push Up

*3 min time cap

Compare to 19/3/18

Jason 2.48

Kat 4.08

C. 20 - 30 min

Isabel:

30 Power Snatches (60/43kg)

*3 min time cap

Compare to 2/10/20

Jason 1.38

Kim 2.34

*Yes a 3 minute time cap on these workouts is tough. Most will not finish, however this is the intended time domain and stimulus of these workouts. You have the option of sticking to the prescribed load if you can do that safely, or modifying the load to increase the intensity and finish.

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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.