Saturday 09.01.21

Check the timetable over the Christmas period via your Zen Planner App or here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

Fitness:

In Pairs: 3 x 10 Min AMRAPs, 2 minutes between:

Break up the work as desired


A. 30/23 Calorie Ski

30 Toes to Rings


B. 30/23 Calorie Row

20 Ring Push-Ups


C. 30/23 Calorie Bike

10 Sandbag over the shoulder 55/35kg


Performance: In Pairs: 3 x 10 Min AMRAPs, 2 minutes between:


A. 30/23 Calorie Ski

30 Toes to Rings


B. 30/23 Calorie Row

20 Ring Dips (High Rings)


C. 30/23 Calorie Bike

10 Sandbag over the shoulder 65/45kg

Competition Club:

1. "Fight Club"

3 Rounds for Max Reps:

1 minute of Thrusters (42.5/30kg)

1 minute of Power Cleans (42.5/30kg)

1 minute of Box Jump Overs 24/20"

1 minute of Pull Ups

1 minute of Airbike Calories

1 minute rest


Compare to 31/4/19

Mitch B: 323

Kat B: 321


2. OTMx10: Max Bar Muscle Ups

*Once you come off the bar the set is over.


3. In teams of 3 for time:

100/80 Calorie Ski

100/80 Calorie Row

100/80 Calorie Echo Bike

*150m run every time you change partner.

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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