• Jason

Saturday 05.12.20

Fitness:

In Pairs For Time:

400m Run

40 Wallballs (12/9kg)

400m Run

40 Kettlebell Swings (32/20kg)

400m Run

40 Chest to Bar Pull Ups

400m Run

40 Push Ups

400m Run

40 Box Jump Overs 24/20")

400m Run

40 Goblet Squats (32/20)

400m Run

*Runs are done together.


Performance: In Pairs For Time:

400m Run

40 Wallballs (12/9kg)

400m Run

40 Power Snatches (42.5/30kg)

400m Run

40 Bar Muscle-Ups

400m Run

40 Overhead Squats (42.5/30kg)

400m Run

40 Box Jump Overs (30″/24″)

400m Run

40 Thrusters (42.5/30kg)

400m Run

*Runs are done together.

Competition Club: 1. 15 minutes to do some skill or quality work.


2. 10 Min AMRAP:

400m Run Buy In:

10 Wall Balls 12/9kg

10 Power Snatch (42.5/30kg)


5 minutes rest


10 Min AMRAP:

400m Run Buy In:

10 Bar Muscle Ups

10 Overhead Squats (42.5/30kg)


5 minutes rest


10 Min AMRAP:

400m Run Buy In:

10 Thrusters (42.5/30kg)

10 Toes to Bar


5 minutes rest


10 Min AMRAP:

400m Run Buy In:

50 Double Unders (10 reps)

10 Bar Facing Burpees


The score is total reps.

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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