Save the date for our Christmas Party on the 18th of December.
Fitness:
1. For time:
50 Kettlebell Swings
5 Rope Climbs
40 Kettlebell Swings
4 Rope Climbs
30 Kettlebell Swings
3 Rope Climbs
20 Kettlebell Swings
2 Rope Climbs
10 Kettlebell Swings
1 Rope Climb
Kettlebell: (32/24kg)
Compare to 22/2/19
Jason 13:55
Rach D 16:30
2. 3 Rounds for Quality:
10 Med Ball Jacknifes
20 Banded Hamstring Curls
30 Banded Pull Aparts
Performance:
See fitness
Bulletproof Strength Class:
1. 5-7 sets to build to a heavy seated Rope Sled Pull.
-superset with-
12 (per side) Single leg wall hinge
2. 5 sets to build to a heavy 10 rep Filly Press
-superset with-
5 Bulgarian Split Squat
3. 15 Min AMRAP for quality:
20m Low Bear Crawl
20m OH Carry (each arm)
20 Goblet Cossack Squat
20 Side Plank Dips
Open Gym 10am - 12pm: Please remember to sign in.
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.
