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.
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