Fitness:
In Pairs: 1 person working at a time.
5 Rounds - 5 minutes work, 1 minute rest
40/30 Calorie Echo Bike
Max Rounds in the remaining time of:
12 Double DB Deadlifts (22.5/15kg))
9 Box Jumps (24/20"
6 DB Deck Press (22.5/15kg)
3 Strict Pull Ups
Break up the work as you like.
Performance: In Pairs: 1 person working at a time.
5 Rounds - 5 minutes work, 1 minute rest
40/30 Calorie Echo Bike
Max Rounds in the remaining time of DT
Break up the work as you like.
DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (70/47.5kg)
Competition Club:
"You have the power"
6 Rounds: 20 on, 40 off
Thruster (40/30kg)
2 minutes rest
6 Rounds: 20 on, 40 off
Power Snatch (60/40kg)
2 minutes rest
6 Rounds: 20 on, 40 off
Power Clean (80/60kg)
2 minutes rest
6 Rounds: 20 on, 40 off
Front Squat (100/65kg)
*From the floor, Squat Clean counts as a rep
2 minutes rest
6 Rounds: 20 on, 40 off
Deadlift (140/100kg)
2 minutes rest
6 Rounds: 20 on, 40 off
Bar Facing Burpee
*Score is total reps.
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.
