Fitness:
25 Min AMRAP (In Pairs) One person working at a time 32m 2x DB Walking Lunge (22.5/15kg) (4 x 8m Shuttles) 32 Box Jumps (24/20") 32 Wall Balls (10/9ft, 9/6kg) 4 Rope Climbs (15ft)
Performance:
25 Min AMRAP (In Pairs)
One person working at a time
32m 2x Front Rack DB Walking Lunge (22.5/15kg) (4 x 8m Shuttles)
32 Box Jumps (24/20")
32 Dead Ball Wall Balls (10/9ft, 12/9)
12 Bar Muscle Ups
4 Rope Climbs (15ft)
Weightlifting:
This week is a 90-minute Weightlifting class.
This Saturday and the next 4 weeks will be 90-minute Weightlifting classes. Following the description above but we are following a common Weightlifting template where we have lighter technique work during the week with Heavy Singles on Saturday. Heavy Single means a heavy single for you for the day. If you're feeling great then you can go for it, if not then you can keep it lighter and work on your technique. Each week we will begin with a different lift so your best effort will be distributed to a different movement.
A. 20 minutes to build to a Heavy Single Snatch:
B. 20 minutes to build to a Heavy Single Clean & Jerk:
C. 20 minutes to build to a Heavy Single Front Squat:
Competitors:
A. Week 8 of Bar Muscle Up Progression: For time: 11 x 30% of Max Unbroken set. Then AFAP complete the remaining reps from your 20 x 20% week 6 effort. B. 10 minutes to accumulate Max Legless Rope Climbs (2022 CF Games Standard) C. 15 Min OTM: (3 Rounds) M1: 9 2x DB Box Step Over (22.5/15kg) M2: 12 Bar Facing Burpees M3: 15 Dead Ball Wall Balls (12/9kg, 10/9 ft) M4: Max alt DB Snatch (32.5/22.5kg) M5: Rest
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.
