We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Back Squat: 15 minutes to complete:
6 x 70%
6 x 80%
3 x 90%
2-4 x 95%
*This week has some additional volume in the build along with a chance to equal or get an extra rep on the 95% from last week.
B. 2 sets:
5 minute AMRAP:
15 Hang Power Clean (60/40kg)
15 Pull Ups
15 Deadlifts (60/40kg)
15 Sit Ups
AMRAP Bike Erg Cals in remaining time
- Rest 2 min -
Performance:
A. 10 min OTM:
Hang Power Snatch + Hang Squat Snatch:
1 x (1+1) x 85% of last weeks max.
B. 2 sets:
5 minute AMRAP:
3 Power Snatch (75/50kg)
12 Toes to Bar
5 Hang Power Clean (75/50kg)
9 Chest to Bar Pull Ups
7 Deadlifts (75/50kg)
5 Bar Muscle Ups
AMRAP Echo Bike Cals in remaining time
- Rest 2 min -
Sweat:
A. 3 Rounds
8-10 Lying Monkeyfoot leg Curl
30 sec L/Tuck Hang
B. 5 Rounds
4 min work, 2 min rest
400m Run
12/9 Cal Echo Bike
Max Cal Ski in the remaining time
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.
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