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  • Writer's pictureJason

Saturday 06.02.21

*Spots for classes for this week need to reserved as class sizes are limited to 20 people. If you haven't received an email about reserving spots contact us at info@crossfitclaremont.com.au Fitness:

In Pairs: One person working at a time

3 x 10 Min AMRAPs, 2 minutes between

1.

40/30 Calorie Ski Erg

30 Toes through Rings


2.

40/30 Calorie Echo Bike

30 Russain Kettlebell Swings (32/20kg)


3.

40/30 Calorie Row

30 Sandbag Squats (35/25kg)


Performance: See Fitness

Weightlifting: *All sets OT2M


0 Min:

Press: 4 x 5 @ 55%, 60%, 65%, 70%


10 Min:

Back Squat: 4 x 5 @ 55%, 60%, 65%, 70%


20 Min:

Power Clean 4 x 5 4 x 5 @ 55%, 60%, 65%, 70%


30 Min:

Deadlift 4 x 5 @ 55%, 60%, 65%, 70% Competition Club:

1. 0, 9, 21 min: Max Unbroken Bar Muscle Ups

2, 12, 24 min: Max Unbroken Strict HSPU

4, 15, 27 min: Max Unbroken Chest to Bar Pull-Ups

6, 18, 30 min: Max Unbroken Toes to Bar


2. 10 Min AMRAP:

5 Double KB Clean & Jerk (32/20kg)

20/15 Calorie Row


2 minutes rest


15 alt DB Snatch (22.5/15kg)

20/15 Calorie Bike Erg


2 minutes rest


30 Double Unders

20/15 Calorie Ski

 

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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