Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.
Fitness:
A. 4 Rounds for load in 16 minutes
10 Slantboard DB Goblet Squats
30 sec Weighted Plank
B. 4 Rounds:
3 min work, 1 min rest
300m Run
Max Kettlebell Swing in the remaining time (32/24kg)
Performance (Open and Quarterfinal focus):
A. Back Squat: In 16 minutes
1 @ 87.5%
5 @ 60% (21X1 tempo)
5 @ 65% (21X1 tempo)
Max reps (-1) @ 70% (21X1 tempo)
B. 4 Rounds:
3 min work, 1 min rest
300m Run
Max Power Clean & Jerk in the remaining time
Sweat:
A. 4 Rounds:
10 Slider Jacknives
10 Slider leg Curls
B. 5x Sets for time
25/20 Cal C2 Standing @ damper-10
25/20 C2 Seated @ damper-5
400m Run
- 2 min rest
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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