• Kat

Saturday 27.11.21

Updated: Nov 23, 2021

Save the date for our Christmas Party on the 18th of December.


Get your order in for a Years Strong Tee here.

 

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.














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