Saturday 16.01.21

Fitness:

For time: For time: One person working at a time. (Runs are done together)

800m Run

80 Kettlebell Swings (32/20kg)

800m Run

10 Rope Climbs (15ft)

800m Run

50 Bar Facing Burpees


Compare to 4/1/20


Performance: For time: One person working at a time. (Runs are done together)

800m Run

50 Power Snatches, 60/42.5 kg

800m Run

10 Rope Climbs, 15 ft

800m Run

50 Bar Facing Burpees


Compare to 4/1/20

Competition Club:

0 Min:

0 - 10 Min: Build to a 5RM Weighted Pull Up:


12 Min:

For time: (12 Min Cap)

12 Strict Pull Ups @ 50% of 5RM

14 Strict Pull Ups

36 Toes to Bar

*Every time you drop off the bar: 10 burpees.


35 Min:

For time:

25 Bar Facing Burpees

50 Ground to Overhead 35/35kg

*7 min cap


45 Min:

5 Min AMRAP:

10 Chest to Bar

10 Alt DB Snatch (22.5/15kg)

10 OH DB Alt Lunge (22.5/15kg)


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.


142 views0 comments