Save the date for our Christmas Party on the 18th of December.
Fitness:
In Pairs; 30 Minute Max Meter Row:
Every 5 minutes [including the 0:00]
10 Strict Pull Ups
20 Hang Power Clean (42.5/30kg)
25 Box Jumps (24/20")
*All the work must be completed until you can commence rowing.
Performance:
In Pairs; 30 Minute Max Meter Row:
Every 5 minutes [including the 0:00]
6 Muscle Ups
20 Hang Power Clean (50/35kg)
25 Box Jumps (24/20")
*All the work must be completed until you can commence rowing.
Competition Club:
1. 12 Min AMRAP:
4 Muscle Ups
12 Power Snatch (35/25kg)
8m Handstand Walk (4m sections)
2. OTM x 10:
1x Unbroken Set of Strict HSPU on Dumbbells (22.5/15kg)
3. 5k Row.
*Leading into the Open we will be doing some extra capacity work. You will need a accurate 5k Row time.
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.
