Monday 06.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.

Fitness:

A. 5 Rounds alt OTM;

M1: 10 DB alt Reverse Lunges

M2: 20 sec Hangning L-Sit/Tuck

M3: Rest

B. 8 min AMRAP:

12 Deadlifts (60/40kg)

9 Lateral Burpees

6/4 Cal Echo Bike

Performance:

A. 15 minutes to build to a heavy single Back Squat

B. 3 Rounds for Time:

12 Deadlifts

9 Hang Power Snatches

6 Overhead Squats

Barbell: (52.5/35kg)

*8 min time cap

Sweat:

4 Rounds for reps with Bike Erg Cals

Min 1: 10 Cals

Min 2: 14 Cals

Min 3: 18 Cals

Min 4: Max Cals

- 8 minutes rest -

4 Rounds for reps with Row Erg Cals

Min 1: 10 Cals

Min 2: 14 Cals

Min 3: 18 Cals

Min 4: Max Cals

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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.