• Kat

Saturday 30.04.22

Updated: Apr 27

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.



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