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Kat

Saturday 16.11.24


Fitness:


In Pairs: 3 x 7 min AMRAP, 2 minutes rest in between


A. 15 DB Thrusters

15 Chest to Bar Pull Ups


B. 15 Hanging DB Reverse Lunges

15 Pull Ups


C. 15 Front Rack DB Front Squats

15 Gorilla Row (both arms = 1 rep)

Dumbbell: (22.5/15kg)


Compare to 26/11/22

A. Ben C + ???: 3 + 12 C2B

B. Ben C + ???: 4 + 7 Pull Ups

C. Ben C + ???: 4 + 13 Squats


*Small sets and fast transitions.


Performance:


In Pairs: 3 x 7 min AMRAP, 2 minutes rest in between


A. 15 Thrusters

15 Bar Muscle Ups


B. 15 Overhead Squats

15 Chest to Bar Pull Ups


C. 15 Front Squats

15 Pull Ups

Barbell: (42.5/30kg)


Compare to 26/11/22

A: Adam L + ???: 3 + 12 MU

B. Adam L + ???: 6 + 6 OHS

C. Adam L = ???: 7 + 12 Squats

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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