We are trialing Comp Classes at 7.30pm Tuesday evenings. It will still also be Open Gym. The Comp Class is for anyone looking to enhance their performance in fitness competitions. Being it local or something sanctioned by CrossFit HQ such as the Open. Fitness
1. 10 minutes to build to a Heavy Triple Deadlifts
2. 20 Min AMRAP:
30/25 Calorie Row
30 Sit Ups
30 Russian Kettlebell Swings (24/16kg)
Performance: 1. 10 minutes to build to a Heavy Triple Power Clean
2. 20 Min AMRAP:
30/25 Calorie Row
20 Toes to Bar
10 Power Cleans (70/50kg) Comp Class Warm Up: 3 Rounds
20 second supine hang
10 alt Tempo Pistols (42X1)
1. For time (12 min cap)
3 Rounds:
16 Chest to Bar
16 Alt DB Snatch
into
3 Rounds:
8 Bar Muscle Ups
8 Power Snatch (60/40kg)
2. In Pairs: 15 Min AMRAP. 1 person working at a time.
10, 20, 30, 40, 50, 60
Calorie Echo Bike
Calorie Row
Calorie Ski
*Each pair has a 20/14lbs Med Ball. If it touches the ground at any stage complete 50 burpees each. The ball cannot rest on the feet.
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.
