We are closed from 8.30am to 5.30pm today. We have an additional 7.30am class. You can view the timetable here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm
Fitness:
A. OTM x 10: 2 Weighted Strict Chest to bar Pull Ups
B. 15 min AMRAP:
20 Hanging DB Walking Lunge Steps (22.5/15kg)
20/15 Calorie Ski
20 Push Ups
20/15 Calorie Echo Bike
Performance:
A. OTM x 10:'x'' Ring Muscle Ups
*Choose a number you can keep relatively consistent. If you did the Gymnastics Muscle Ups yesterday - don't do this as it will overload your shoulder/pec. Do the fitess strict pulling work.
B. 15 min alt OTM for quality (5 rounds)
M1: 30 seconds of Wall Facing Strict HSPU
M2: 30 seconds of counterbalance plate (5kg) alt Pistols
M3: 30 seconds of Box Jump Overs (30")"
Competitors Class:
"*If you're planning to do Quarterfinals, getting some touches on these workouts will be critical. Each Friday leading up we will have some Quarter-Final specific workouts. Comp Class is at 6.30pm tonight.
2023 AGOQ W#3
For time:
50 shuttle runs
7 rope climbs
25 bench presses (83/56kg)
7 rope climbs
50 shuttle runs
*1 shuttle run = 8m up and back"
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.
