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:
4 x 70%, 75%, 80%, 85%
B. OT5M x 3 sets:
In 4 minutes:
200m Run
20 Russian KB Swing (32/24kg)
200m Run
Max Wall Walks in the remaining time
- 1 min rest -
Performance:
A. 15 minutes to complete:
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatch @ Max Load
*Any style snatch on the first 3 reps, final snatch must be squat snatch. Any position hang is allowed. Dump and reset each Snatch
Compare to 10/7/23
Nate S: 90kg
Grace B: 47.5kg
B. OT5M x 3 sets:
In 4 minutes:
200m Run
20 Russian KB Swing (32/24kg)
200m Run
Max Handstand Walk in the remaining time
- 1 min rest -
Sweat:
For time:
400m Ski
400m Run
20m Sled Push
400m Run
20m Sled Pull
400m Run
20m Burpee broad jumps
400m Run
100m KB Farmers Carry (32/24kg)
400m Run
40m Sandbag Lunge (35/25kg)
400m Run
400m Row
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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