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Saturday 15.10.22

Updated: Oct 11, 2022

 

Fitness:


In Pairs: 2 Rounds, 3:30 minutes per station

Each round buy in with 40/30 Calories

Odd intervals: Echo Bike

Even intervals: Ski


In the remaining time, max reps:

i1: Pull Ups

i2: Thruster

i3: Double Unders

i4: Front Rack alt Lunges

Barbell: (42.5/30kg)


Performance: In Pairs: 2 Rounds, 3:30 minutes per station

Each round buy in with 40/30 Calories

Odd intervals: Echo Bike

Even intervals: Ski


In the remaining time, max reps:

i1: Bar Muscle Ups

i2: Thruster

i3: Double Unders

i4: Front Rack alt Lunges

Barbell: (50/35kg) Comp Class: A. 3 sets of:

1 min Ski @ 5k approx pace:

40 Double Unders

- rest as little as possible to hit -

30% of your max unbroken Ring Muscle Ups (max of 5)

40 Double Unders

- rest as little as possible to hit -

30% of your max unbroken Ring Muscle Ups

40 Double Unders

- rest as little as possible to hit -

30% of your max unbroken Ring Muscle Ups

*20 min cap


B. 8 Min AMRAP:

3, 6, 9, 12, etc

alt DB Snatch (22.5/15kg)

Bar Touching Burpee (6")

 

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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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