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Friday 25.10.24

Fitness:


A. Deadlift: In 10 minutes build to a single at 90% of your 1RM.

*Keep it smooth and fast.

Then;

3 x 3 x 80%


B. For time:

45 Chest to Bar Pull Ups

60 Burpee Box Jump Over (24/20")

*14 min cap


Performance:


A. See Fitness


B. For time:

60 Burpee Box Jump Over (24/20")

30 Bar Muscle Ups

*14 min cap


Competitors Class:

A. AMRAP unbroken reps of complex:

1 Strict HSPU with 2 sec pause head on mat

1 Strict HSPU with 2 sec pause at lockout

1 Strict HSPU

-rest 2 min-

continue until you accumulate 30 Strict HSPU

*15 min cap


B. On a 20 Minute Clock:

Minutes 0-8:

Row 500/400m

-Rest 30 sec-

10 Clean and Jerks @ 60/40kg

-Rest 30 sec-

8 Clean and Jerks @ 80/55kg

-Rest 30 sec-

6 Clean and Jerks @ 100/70kg

-Rest 30 sec-

AMRAP Clean and Jerks @ 100/75kg until 8 min Mark

-rest until 12 minute mark-


*Change own weights in rest.

**If the loading is over your 1RM, follow these percentages: 55-60%, 65-70%, 70-75%, 75-80%

 

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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