Monday 03.10.22

Royal show arrangements

---

Fitness:

In teams of 2:

30 Rounds (15 each) for time:

6/5 Calorie Echo Bike

6 Russian Kettlebell Swing (32/20kg)

6 Kettlebell Goblet Squat (32/20kg)

*Switch partner after a full round.

**35 min cap.

Compare to 6/10/21

Performance:

In teams of 2:

30 Rounds (15 each) for time:

6/5 Calorie Echo Bike

6 Double DB Hang Power Clean

6 Double DB Front Squat

Dumbbell: (22.5/15kg)

*Switch partners after completing a full round.

Compare to 6/10/21

Damo & Lane: 23:40

Amy & Milla: 24:42

Sweat:

Sweat Returns next week.

Strength Class:

A. OT4M x 5 sets. Build to a heavy complex

5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks + 5 Front Squats

Compare 4/10/21

B. OT3M x 4 sets:

5 DB Press + 5 DB Push Press + DB Push Jerk

*After each set, complete 3 light DB Overhead Squats

C. 3 Min AMREP:

alt DB Power Snatch (32.5/22.5kg)

*Next week, we will be beginning a 9 week Weightlifting cycle that has a focus on complexes that are most commonly made up of positional/correctional accessory lifts included with full lifts. The complexes will gradually reduce in technicality towards focusing more on the full lifts at the end. We will also be running a basic 531 during this period too.

---

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 us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.