Saturday 03.04.21

Updated: Apr 9

10 Rounds:

30 second hang

20 second rest


Fitness:

In Pairs: 30 Min AMRAP:

10 Burpee Box Jumps 30/24"

20 Kettlebell Swings (32/20kg)

30 Calorie Ski

40 Calorie Echo Bike

50 Wall Balls (9/6kg)


Performance: In Pairs: 30 Min AMRAP:

10 Burpee Box Jumps 30/24"

20 Devil Press (22.5/15kg)

30 Calorie Ski

40 Calorie Echo Bike

50 Wall Balls (9/6kg)

Competition Club:

1. 9-6-3 Snatch (82.5/61kg) Burpee Box Jump Over 30/24"

2. In Mixed Pairs: 20 Sync Thrusters (43/29kg) 20 Sync Strict HSPU 20 Sync Chest to Bar 20 alt Pistols (each) 20 1 Bar Deadlifts (4 blues male side, 3 blues female side) 20 alt Pistols (each) 20 Sync Chest to Bar 20 Sync Kipping HSPU 20 Sync Thrusters (43/29kg) then, for 10 minutes immediately after finishing or at 25 min cap 3RM Thruster from the rack

3. For quality: 4 x 20 GHD Sit Ups (only do this many if you have got all the GHDs in so far)

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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