Easter long weekend hours: Friday: Closed Saturday: Normal Sunday: Closed Monday: 8am Barbell / 9am CrossFit Fitness:
A. Back Squat: 5-5-5-5-5
*Build to a challenging 5
B. 15 min AMRAP:
60 Double Unders
20 Goblet alt Lunges (24/16kg)
20 Push Ups
20 Kettlebell Swings (24/16kg)
Performance (Open and Quarterfinal focus):
A. Back Squat: In 15 minutes
5 x 70%
3 x 80%
Max @ 90%
B. For time:
3 rounds of -
60 Double Unders
10 SA DB Overhead alt Lunges (e side) (32.5/22.5kg)
15 Kipping HSPU
into
3 rounds of -
50 Crossover Singles
20 alt DB Snatches (32.5/22.5kg)
12 Strict HSPU
*15 min time cap
Sweat: A. 3 Rounds:
20 sec Weighted Tuck hang
15 Banded Face Pulls
10 Single leg Hip Thrusts
B. 4 Rounds for reps
5 min work / 2 min rest
30/24 Calorie Row
15/12 Calorie Ski
Max Echo Bike in the remaining time"
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.
