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  • Writer's pictureJason

Saturday 19.03.22

There are various things going on and coming up! Read about them here: Timetable changes and additions


 

Fitness:

In Pairs for time (30 min cap)

3 Rounds:

20 Pull Ups

25 Front Squats (40/30kg)

30 Kettlebell Swings (24/16kg)


60/45 Cal Echo Bike


2 Rounds:

20 Pull Ups

25 Front Rack Lunges (40/30kg)

30 Kettlebell Swings (24/16kg)


60/45 Cal Echo Bike


1 Round:

20 Pull Ups

25 Front Squats (40/30kg)

30 Kettlebell Swings (24/16kg)


60/45 Cal Echo Bike


Performance/Open:

In Pairs for time (30 min cap)


3 Rounds:

20 Pull Ups

25 Front Squats (40/30kg)

30 Kettlebell Snatch (24/16kg)


60/45 Cal Echo Bike


2 Rounds:

20 Chest to Bar Pull Ups

25 Front Squats (60/40kg)

30 Kettlebell Snatch (24/16kg)


60/45 Cal Echo Bike


1 Round:

20 Bar Muscle Ups

25 Front Squats (80/60kg)

30 Kettlebell Snatch (24/16kg)


60/45 Cal Echo Bike


Competitors:

A. 2 Rounds for time:

21/18 Calorie Row

18 Kipping Handstand Push Ups

15 2x Dumbbell Shoulder to Overhead


B. 5 Minutes to put up your 7 biggest clean and jerks. You can take as many attempts as possible. Score is the total load of those 5 lifts.


C. 5 Rounds for quality:

3 Rope Climbs

6 Burpee Box Jump Over (24/20")

 

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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