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  • Kat

Friday 26.05.23

Updated: May 23, 2023

 

Fitness:


A. 10 minutes to build to a 3RM Weighted Pull Up:

*If you don't have 3 unbroken strict pull-ups complete

OTM:

Min 1-5: max Chin over Bar Hold

Min 6-10: 3 Banded Pull Ups


B. 4 rounds:

2 min on / 2 min off:

8 Deadlifts (122.5/82.5kg)

8 alt DB P. Snatch (22.5/15kg)

Max Calorie Ski in the remaining time


Performance:


A. See Fitness


B. 4 rounds:

2 min on / 2 min off:

8 Deadlifts (122.5/82.5kg)

8 KB Snatch (32/20kg) *4 each side

Max Ring Muscle Ups in the remaining time.

*If you don't have Ring Muscle Ups:

Rounds 1 and 3 complete Chest to Ring Pull Ups, and 2 and 4 complete strict Ring Dips.

**If you have 3 unbroken of each, complete strict low transitions.


Competitors Class:


A. All Stars Event 1:

'Swan n Dunne"

(Bar Facing Burpees + DB & barbell Snatches / Clean and Jerks)


B. All Stars Event 2:

"Newbury N Grove"

(100 T2B for time Sync /

AMRAP 7

20 Wall Balls

50 Double Unders)

 

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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


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