There are various things going on and coming up! Read about them here: Registration is live for the Open: Information can be found here. Boat party on the 20th of Feb. Places are limited, info is here. We are reviewing our timetable, please take the survey about it here. COVID Vaccination State Requirements We want to know your training goals. Let us know what they are here.
Fitness:
A. Back Squat: (OT2M)
3s x 1r x 87-90%
3s x 1r x 92-94+%
*Complete the 2-3 singles @ 92-94+% if the 90%s are successful. Keep the reps smooth and not slow and grindy. If a set gets slow and grindy, drop it back 5% and stay there.
B. 15 Min AMRAP:
15/12 Calorie Row
12 Deadlifts (70/45kg)
9 Paralette Push Ups
6 Strict Pull Ups
Performance/Open Track:
A. See Fitness
B. 15 Min AMRAP:
15/12 Calorie Row
12 Dual Dumbbell Power Cleans
9 Dual Dumbbell Shoulder to Overhead
6 Bar Muscle Ups
Dumbbells: (22.5/15kg)
Sweat:
Warm Up:
8 Rounds:
10m Backwards Torque Sled Drag
10m Torque Sled Push
Torque (50kg 3/2)
*After every second round complete 20 Tib Raises.
6 Rounds:
C2 Bike: 60 sec standing (damper 10)
C2 Bike: 60 sec seated (damper 5)
- 30 seconds rest -
2 minute row @ 2:10/2:25
- 30 seconds rest -
Score is total Bike Cals
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.
