If you completed or did nearly all of the 10 weeks progressions for Strict Pull Ups, Push Ups, Strict HSPU, Toes to Bar or Ring Dips, please email jason@crossfitclaremont.com.au your starting and final numbers. I would like to be able to collaborate everyone's results. Thanks!
2. 3 Rounds:
3 Min AMRAP
12 Front Squats 60/40kg
12 Pull-Ups
12/9 Calorie Echo Bike
12 Pull-Ups
3 minutes rest between rounds
Performance: 1. Back Squat 5 x 3 x 87.5%
2. 3 Rounds:
3 Min AMRAP
12 Front Squats 60/40kg
12 Chest to Bar Pull Ups
12/9 Calorie Echo Bike
12 Bar Muscle Ups
3 minutes rest between rounds
*Only follow % if you have been following Weightlifting. If not, just gradually build.
Weightlifting:
*Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube.
Week 8/12
1. Back Squat: 5 x 3 x 87.5kg *If you completed this in class ask the coach for supplementary work.
2. Snatch Pull + Power Snatch + Hang Power Snatch: In 10 minutes build to a max for the day. Then 5 x 1 x 80%.
*Drop the bar after the pull, but not after the Power Snatch.
3. Build to a Heavy 5 Snatch Pull. Once your torso can't maintain the position it's over
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
