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  • Writer's pictureJason

Saturday 12.06.21

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.


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