• Jason

Monday 23.11.20

Remember to get your end of year award votes in! https://www.crossfitclaremont.com.au/post/end-of-year-awards-2020 You also have until noon today to get your T-Shirt size in to info@crossfitclaremont.com.au. Check your email for details.

Fitness:

1. On the 4:30 x 5 Rounds:

20/15 Calorie Echo Bike

10 Deadlifts (70/45kg)

10 Lateral Burpees


2. 5 Rounds OTM:

20 sec L-Hang

If you can continue in L, continue in tuck position. Performance: 1. On the 4:30 x 5 Rounds:

20/15 Calorie Echo Bike

10 Lateral Burpees

5 Power Snatches (70/45kg)


2. See Fitness Sweat: 40 Min AMRAP in Pairs: 1 person working at a time.


Tier 1:

8/5 Cal Echo Bike

8/5 Cal Row

8/5 Cal Ski


Tier 2:

16/10 Cal Echo Bike

16/10 Cal Row

16/10 Cal Ski


Tier 3:

24/15 Cal Echo Bike

24/15 Cal Row

24/15 Cal Ski


The way this works:

Partner 1 completes tier 1, then rests while Partner 2 completes tier 1.


Then Partner 1 completes tier 2, then rests while Partner 2 completes tier 2,


Then Partner 1 completes tier 3 then, then rest while Partner 2 completes tier 3.


Once you have completed all 3 tiers, start from tier 1 again until 40 minutes elapses.

If you wish to view our Weightlifting and/or Competitors 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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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