*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.
