If you are someone who attends the early morning classes, please fill out this survey for our timetable going forward.
Fitness:
In Pairs: 25 Min AMRAP:
60/45 Calorie Row
50 Pull Ups
40 Single Arm DB Thruster
30 Single DB Box Step Ups
20 Push Ups
10 Burpee Box Jumps (24/20") (each, in a row)
Dumbbell: (22.5/15kg)
Performance:
In Pairs: 25 Min AMRAP:
60/45 Calorie Row
50 Chest to Bar Pull Ups
40 2x DB Thrusters
30 1x DB Box Step Over (24/20")
20 Strict Handstand Push Ups
10 Burpee Box Jumps (24/20") (each, in a row)
Dumbbell: (22.5/215kg)
Competitors:
A. Muscle Up Capacity test:
8 Min AMRAP:
0 min: Max Unbroken
3 - 8 min: AMREP in 5 minutes
B. tttTD#134
For time
60 Cal Echo Bike
50 Chest to Bar Pull Ups
40 alt DB Squat Snatch
30 Strict Handstand Push Ups
20 2x DB Box Step over (24/20")
Dumbbell: (22.5/15kg)
*18 min time cap
C. Accessories OTM:
M1. 5 Jefferson Curls (20/15kg)
M2. 20 sec Chest to Ring Hold
M3. 30 sec Copenhagen Plank
M4. 30 sec Copenhagen Plank
M5. 5 Nordic Curls
M6. 2 Turkish Get Ups (each side)
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.
