• Jason

Saturday 28.11.20

Fitness:

'In Pairs'

0 - 10 min; 1600m Run,

Max Double DB Clean and Jerk (60/42.5kg) in the remaining time


Rest 3 minutes


13 - 20 min: 800m Run

Max alt DB Power Snatch (22.5/15kg) in the remaining time


3 min rest


23 - 26 min: 400m Run

Max Double DB Thruster (22.5/15kg) in the remaining time


*Both partners do all of the runs, however, you can start the barbell if just one get's back.


Performance: 'Pairs Adderall'

0 - 10 min; 1600m Run,

Max Clean and Jerk (60/42.5kg) in the remaining time


Rest 3 minutes


13 - 20 min: 800m Run

Max Power Snatch (50/35kg) in the remaining time


3 min rest


23 - 26 min: 400m Run

Max Thruster (42.5/30kg) in the remaining time


*Both partners do all of the runs, however, you can start the barbell if just one get's back.

Competition Club: 1. Every 8 minutes x 4 rounds:

6 Ring Muscle Ups

5 Power Cleans @ 60%

4 Ring Muscle Ups

3 Squat Cleans @ 80%


2. Today's performance WOD.

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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