Monday 29.03.21

Updated: Mar 29

Good Friday we are closed Easter Monday we are running a 8am Weightlifting and 9am CrossFit

For anyone registered to do the Open - if you didn't make it to Friday Night Lights please watch the video below. It covers the standards, explanation and workout tips. Before the workout in class (with 2 x 22-minute workouts) we will barely have time to warm up before so it's ESSENTIAL you get in early to get at least some of warm up in. We are lifting heavy as well as doing technical movements. For the people not registered, you can just be in the second heat if you're going to struggle to be early.


The warmup is written down on a small whiteboard next to the main whiteboard.

Fitness:

15 Min AMRAP:

For time:

15 Front Squats

30 Toes to Bar

15 Thrusters

Rest 1 min

15 Front Squats

30 Chest to Bar Pull Ups

15 Thrusters

Rest 1 min

15 Front Squats

30 Bar Muscle-ups

15 Thrusters


Barbell: (43/29kg) / Time cap: 15 mins


2 minutes rest:


17 min mark: 5 minutes Max Echo Bike Calories

Performance: 21.3

For time:

15 Front Squats

30 Toes to Bar

15 Thrusters

Rest 1 min

15 Front Squats

30 Chest to Bar Pull Ups

15 Thrusters

Rest 1 min

15 Front Squats

30 Bar Muscle-ups

15 Thrusters


Barbell: (43/29kg) / Time cap: 15 mins


21.4

Deadlift + Clean + Hang Clean + Jerk


Immediately following the 15 min cap of 21.3, build to the heaviest load of this unbroken complex.


Time cap: 7 mins (immediately after 21.3 is finished or the time cap ends).

Sweat: 2 Rounds:

6 Min AMRAP

20/15 Bike Erg Cals

10 Hang DB alt Lunges (22.5/15kg)


2 min rest


5 Min AMRAP

200m Run

20m Med Ball Bear Crawl (15/12kg)

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 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.


96 views0 comments

Recent Posts

See All