Christmas & New Year holiday hours Fitness:
A. OTM2 x 6 sets: 5 Banded Deadlifts (Red/Orange)
Compare to 4/1/23
Tarek M: 1800kg
B. 4 sets: 2 min work / 2 min rest
12 Deadlifts (80/60kg)
6 Burpee Box Jump Over (24/20")
AMREP in remaining time: Wall Balls (9/6kg, 10/9ft)
Compare to 4/1/23
Duncan L: 86 Wall Balls
Kristina S: 43 Wall Balls
Performance (Open and Quarterfinal focus):
A. OT2M x 6 sets: Hang Power Snatch + Power Snatch
Compare to 4/1/23
Nate S: 485kg
Claire D: 242.5kg
B. 4 sets: 2 min work / 2 min rest
12 Deadlifts (100/70kg)
6 Burpee Box Jump Over (24/20")
AMREP in remaining time: Wall Balls (30/20lbs, 10/9ft)
Nate S: 98 Wall Balls
Jen H: 67 Wall Balls Sweat: 10 Rounds:
3 min on / 1 min rest
10m Dog Sled Pull & Push (100/70kg)
15/12 Calorie Row
15/12 Calorie Ski
Max Calorie Echo Bike
Weightlifting:
Front Squat: 20 minutes to set a new 5RM.
Compare to 11/11/23 and 7/1/22
Jason: 140kg
Grace: 97.5kg
B. 15 minutes to find a 5RM Z Press.
Compare to 11/11/12
Ben NL: 60kg
Grace B: 40kg
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.
