Fitness:
1. In Pairs: 20 Min AMRAP:
4 Strict Pull Ups
6 Push Ups
12/8 Cal Echo Bike
16 Wall Balls (9/6kg)
2. A. Conditioning:
10 Min AMRAP: (In Pairs)
6 Assisted Box Jump Over (20/24")
6 alt Step Ups
6/5 Cal Echo Bike
*Alt partner after a full round.
or
B. Accessory:
10 Min AMRAP for quality:
10-12 Banded Face Pull
Max Unbroken Barbell Curl (20/15kg)
10-12 Banded Tricep Pushdown
Max Unbroken Supine Plate Deck Press (25/15kg)
Performance:
1. In Pairs: 20 Min AMRAP:
2 Muscle Ups
4 Strict Handstand Push Ups
12/8 Cal Echo Bike
16 Wall Balls (20/14lbs)
2. See Fitness
Competition Club:
1. Squat Snatch:
10 x 1 rep on the :20
3 minutes rest
10 x 1 rep on the :40
3 minutes rest
10 x 1 rep on the 1:00
Score = total load lifted.
*No redo's for misses.
2. 7 Min AMREPs
30 Shoulder to Overhead (82.5/60kg)
40 Chest to Bar Pull Ups
Max Calorie Row in the remaining time
3. 10 Min AMREP:
Max Cal Echo Bike
*OTM (Not including 0:00) 11 Wall Balls (20/14 lbs)
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.
