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  • Kat

Monday 19.12.22

 

Fitness:


This is a repeat week. This is the second year in a row we have repeated this week. A huge part of CrossFit is being measurable 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.


A. Front Squat: 12 minutes to build to a heavy 3 rep max.


B. 42 Pull Ups

42 Kettlebell Swings

30 Pull-Ups

30 Goblet Squat

18 Pull-Ups

18 Calorie Echo Bike

(18 min cap)


Compare to 21/12/20 & 13/12/21


Jayden W: 12.45

Amy R: 13.17

Performance:


A. Front Squat: Wave 3, Week 3 of your 5/3/1. 12 minutes to complete at least 3 warm up sets and then 5 x 75%, 3 x 85%, 1+ x 95%


42 Pull-Ups

21 Power Snatches

30 C2B Pull-Ups

15 Overhead Squats

18 Bar MU

9 Squat Snatches


Barbell: (52/37.5kg)


Compare to 21/12/20 & 13/12/21


Adam L: 10.25

Liz B: 11.41


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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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