• Kat

Saturday 30.10.21

Fitness:


In Pairs:

4 x 6 mins AMREPs,1 min rest between

40 Med Ball Reverse Lunges (9/6kg)

30 Wall Balls (9/6kg)

20 Pull Ups

10 Burpee Box Get Over (40")

*Max Calories


*Round 1 and 3: Calorie Ski

Round 2 and 4: Calorie Bike Erg


Performance:

In Pairs:

4 x 6 mins AMREPs,1 min rest between

40 Med Ball Reverse Lunges (9/6kg)

30 Wall Balls (9/6kg)

20 Pull Ups

10 Burpee Box Get Over (40")

*Max Calories


*Round 1 and 3: Calorie Bike Erg

Round 2 and 4: Calorie Ski

Competition Club:


0 min

"Francine"

10 Rounds:

3 Thrusters

3 Bar Muscle Ups

(15 min cap)


20 min:

6 Rounds: 1 min on, 3 minutes off

Deadlift*

then max Cal row in the remaining time

Rounds 1 & 4: 5 Deadlifts @ 120/85kg

Rounds 2 & 5: 3 Deadlifts @ 140/95kg

Rounds 3 & 6: 1 Deadlift @ 160/110kg


50 min:

10 Min AMRAP (for quality)

5 Strict Chest to Bar Pull Ups

5 Strict Ring Dips

5 Strict Toes to Bar

5 Slant Board Split Squats (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.







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