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Writer's pictureJason

Wednesday 02.08.23

Updated: Aug 2, 2023

The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. OT2M x 5 sets:

1 Power Clean + 3 Thrusters


B "Fran"

For time:

21-15-9

Thruster (43/29kg)

Pull Ups

*10 min time cap.


Compare to 20/2/22

Jason W: 2.26

Kat B: 2.29


Performance:


A. Thruster: 10 minutes to complete:

5 x 70%

3 x 80%

1+ x 90%


B. See Fitness


Sweat:


A. 10 minute easy run (talking pace)


B. OTM x 10: 10 Russian Kettlebell Swings (for load)


C. 4 Rounds:

10/7 Calorie Row

14/10 Calorie Row

18/13 Calorie Row

Max Calorie Row

*If you miss a prescribed number, take 20 from your score.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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