Saturday 19.09.20

Fitness:

25 Min AMRAP:

In Pairs, break up the work as required:

1600m Run

50 Toes to Bar

50 Kettlebell Swings 24/16kg

800m Run

25 Toes to Bar

25 Kettlebell Swings 24/16kg


Performance: 25 Min AMRAP:

In Pairs, break up the work as required:

1600m Run

50 Toes to Bar

30 Power Snatch 50/35kg

800m Run

25 Toes to Bar

15 Power Snatch 50/35kg

Competition Club: 0 - 30 MIn:

1A. In an 18 minute window

10 Squat Snatch 60/42.5kg

20 Bar Facing Burpee

8 Squat Snatch 70/47.5kg

16 Bar Facing Burpee

8 Squat Snatch 85/60kg

12 Bar Facing Burpee

4 Squat Snatch 92.5/65kg

8 Bar Facing Burpee

2 Squat Snatch 100/70kg

4 Bar Facing Burpee


1B. Establish a 1RM Snatch in the remaining time


30 - 50 Min:

For time: 15 min cap

40/30 Calorie Echo Bike

30 Chest to Bar Pull Ups

20 Thruster 60/42.5kg

10 Bar Muscle Up


50 - 60 Min:

21-15-9

Calorie Row

Toes to Bar


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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



123 views