• Kat

Tuesday 08.02.22


There are various things going on and coming up! Read about them here: Registration is live for the Open: Information can be found here. Boat party on the 20th of Feb. Places are limited, info is here. We are reviewing our timetable, please take the survey about it here. COVID Vaccination State Requirements We want to know your training goals. Let us know what they are here.


 

Fitness:


A. 2 Rounds alt OT90

A1. Max Unbroken Bar Dips

A2. Max Legless Hands to chest Rope hang


B. 3 Rounds for time:

400m Run

5 Sandbag Over the Shoulder (55/35kg)

2 Rope Climbs or 20 seconds unbroken on Rope

*You can use your feet

20 Bar Facing Burpees

- 2 minutes rest -

(20 min cap)


*If your first round takes more than 5 minutes, halve the burpees and run.


Performance:


A. 2 Rounds alt OT90

A1. Max Unbroken Ring Dips

A2. Max Legless Rope Climbs in 60 sec


B. 3 Rounds for time:

400m Run

5 Sandbag Over the Shoulder (65/45kg)

2 Rope Climbs

20 Bar Facing Burpees

- 2 minutes rest -

(20 min cap)


*If your first round takes more than 5 minutes, halve the burpees and run.

 

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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