• Kat

Monday 13.12.21

Updated: Dec 13, 2021

Details on End of Year Awards / Christmas Party / Years Strong Tee.

 

This is a repeat week. A huge part of CrossFit is being measureable and repeatable. Let's make sure we are using Beyond the Whiteboard so when we have a week like this every 3 months or so we can compare our fitness.

 

Fitness:


1. Build to a Heavy 3RM Deadlift in 12 minutes:


Compare to 21/12/20

Cooper L: 225kg

Kat/Kim/Jen/Claire L 120kg


2. For time

42 Pull Ups

42 Kettlebell Swings

30 Pull-Ups

30 Goblet Squat

18 Pull-Ups

18 Calorie Echo Bike


Compare to 21/12/20

Performance:


1. Build to a Heavy in 12 minutes: Power Snatch + Overhead Squat


Compare to 21/12/20

Nate: 100kg

Kim H: 55kg


2. For time:

42 Pull-Ups

21 Power Snatches

30 C2B Pull-Ups

15 Overhead Squats

18 Bar MU

9 Squat Snatches


Barbell: 52/37.5kg


(18 min cap)


Compare to 21/12/20

Ervin: 13.38

Liz: 13.20

Sweat:


40 Min for Max Meters

400m Run

2000/1800m Row

400m Run

2000/1800m Ski

400m Run

2000/1800m Echo Bike

Max distance run in the remaining time.


*The Row, Ski and Echo Bike can be done in any order you like.


Compare to 14/12/20

 

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.

















133 views0 comments

Recent Posts

See All