SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app. The class is capped at 22 people.)
*Bring long socks*
Fitness:
In Pairs - 30 Min AMRAP
1 person working
5 Rope Climbs
50 Kettlebell Swings 32/20kg
50 Box Jumps 24/20"
1000/800m Row
Performance: In Pairs for time: 1 person working 20 Power Snatches 60/40kg 600/500m Row 15 Power Snatches 70/47.5kg 600/500m Row 10 Power Snatches 80/55kg 600/500m Row 12 Rope Climbs 10 Power Snatches 80/55kg 600/500m Row 15 Power Snatches 70/47.5kg 600/500m Row 20 Power Snatches 60/40kg 600/500m Row *30 min cap Weightlifting: 1. Snatch: 2x60%, 2x70%, 80%, 85%, 90%, 85%, 95%, 85%, Heavy, 90%, Heavier, 90%, Heaviest (OT2M) 2. Clean and Jerk: 2x60%, 2x70%, 80%, 85%, 90%, 85%, 95%, 85%, Heavy, 90%, Heavier, 90%, Heaviest (OT2M) Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. 1. #tttTD37 9 min AMRAP: 4 Rounds 10 CTB Pull-Ups 10 Single DB Box Step Ups - Alternating Feet - 22.5/15kg, 24/20" ...into AMRAP Rounds: 5 Ring muscle ups 20 Pistols - alternating legs 2. Todays Performance WOD
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you are interested in discussing training, things in general, competitions and/or would like access to our Competitors and Extra's program visit our forum www.crossfitclaremont.com.au/forum
