Saturday 22.08.20

Fitness:

'In Pairs: 30 Min AMRAP

400m Run

40 Sync Bar Facing Burpees

400m Ski

40 Goblet Lunges 32/20kg

40 Hanging Wall Balls

*Partner must be hanging from the bar before the other partner can pick up the ball.

400m Ski

40 Kettlebell Swings 32/20kg

400m Run


(yes there is a 400m run at the start and end of the AMRAP).


Performance: In Pairs: 30 Min AMRAP

400m Run

40 Sync Bar Facing Burpees

400m Ski

40 Power Cleans 60/40kg

40 Hanging Wall Balls

*Partner must be hanging from the bar before the other partner can pick up the ball.

400m Ski

40 Thrusters 60/40kg

400m Run


(yes there is a 400m run at the start and end of the AMRAP).

Competition Club: 1. "Frantasy Land" For time:

21-15-9 reps of:

Thruster 42.5/30kg

Pull-up

-- then --

15-12-9 reps of:

Thruster 52.5/35kg

Chest-to-bar Pull-up

-- then --

12-9-6 reps of:

Thruster 60/42.5kg

Bar Muscle-up


2. In Pairs: 1 person working at a time *You must tag and complete 5 burpees each change.

15 Min AMRAP

400m Run

800/600m Echo Bike

400/300m Ski


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.


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