CFC Social Night - Casino Royale Fundraiser We are closed on Sunday after for the social night for cleanup/recovery.
Fitness:
A. Rack Rack Elevated Reverse Lunge (OT2.5M): 6s x 3r
*Use a Red plate. Complete 3 reps on one side before going to the other.
B. 8 Rounds OT2M for Max Calories
1 Rope Climb
10 Wall Balls (9/6kg 10/9ft)
Max Calorie Row in the remaining time.
*Any unfinished Rope Climbs or Wall Balls roll over into the next round.
Performance:
A. Cycle Week 10: Front Squat - 6s x 3r x 83% (of 3RM) (OT2.5M)
B. 8 Rounds OT2M for Max Calories
1 Legless Rope Climb
15 Wall Balls (20/14lbs 10ft)
Max Calorie Row in the remaining time.
*Any unfinished Rope Climbs or Wall Balls roll over into the next round.
Sweat:
For Time:
2000m Bike Erg
1500m Row
150 Double Unders
1 Mile Run
150 Double Unders
1500m Row
2000m Bike Erg
Weightlifting:
(0 - 15 min)
A. Power Clean: (OT90)
1r x 70%, 80%,
4s x 1r x 90-95%
then
6 minutes to build to a 2RM
(20 - 35 min)
B. Cycle Week 10: Front Squat - 6s x 3r x 83% (of 3RM) (OT2.5M)
*If you did this in class:
OT2.5M
6 TnG DB alt Power Snatch + 3 Seated Box Jumps
(38 - 46 min)
Push Press: (OT2M)
3 x 85%
2 x 90%
1 x 95%
3+ x 85%
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
