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Kat

Saturday 19.02.22

Updated: Feb 16, 2022

 

Fitness:


In Pairs:

At the 0:00, 6:00, 12:00, 18:00 and 24:00 both partners run 400m:


In the remaining time, complete as many reps as possible.

0:00: Max Calorie Echo Bike

6:00: Max Barbell Back Rack alt Step Ups (20/15kg, 24/20")

12:00: Max Calorie Row

18:00: Max Bar Facing Burpee (24/20")

24:00: Max Calorie Ski


*You must wait until both partners are inside until you can begin working.


Performance:


In Pairs:

At the 0:00, 6:00, 12:00, 18:00 and 24:00 both partners run 400m:


In the remaining time, complete as many reps as possible.

0:00: Max Calorie Row

6:00: Max Barbell Back Rack alt Step Ups (30/20kg, 24/20")

12:00: Max Calorie Ski

18:00: Max Burpee Box Jump Over (24/20")

24:00: Max Calorie Echo Bike


*You must wait until both partners are inside until you can begin working.


Competitors Class:


A. TTT Throwdown 131:

7 Min AMRAP:

3, 6, 9, 12, ..

Hang Power Clean & Jerk

Toes to Bar


B. 2 Rounds:

25 alt Pistols

- rest 30 seconds -

50 GHD Sit Ups (If you have been following them in the progressions, otherwise it's 50/40 Cal Echo).

- rest 30 seconds -

100 Unbroken Double Unders

- rest 30 seconds -

 

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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