This Saturday is our Key Party event. Get your name down at the front desk by today to participate.
Fitness: 1. Deadlift W12: 20 minutes to find a 3RM. Compare to 14/4/21
2. Tabata: 8 Rounds of 20 seconds work, 10 seconds rest
Toes to Bar
Box Jumps (24/20" Step Down)
Kettlebell Swing (24/16kg)
*With a continuously running clock complete all sets of 8 before moving to the next movement. The score is your lowest round of 20 on each movement.
Performance: 1. See Fitness
2. Tabata: 8 Rounds of 20 seconds work, 10 seconds rest
Toes to Bar
Box Jumps (24/20" Step Down)
alt Dumbbell Snatch (22.5/15kg)
*With a continuously running clock complete all sets of 8 before moving to the next movement. The score is your lowest round of 20 on each movement.
Sweat: Max Reps in 40 minutes
1 Round:
40/30 Calorie Echo Bike
40/30 Calorie Row
40/30 Calorie Ski
1 minute rest
2 Rounds:
30/20 Calorie Echo Bike
30/20Calorie Row
30/20 Calorie Ski
1 minute rest
3 Rounds:
20/15 Calorie Echo Bike
20/15 Calorie Row
20/15 Calorie Ski
1 minute rest
Max Rounds:
10/7 Calorie Echo Bike
10/7 Calorie Row
10/7 Calorie Ski
1 minute rest
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.
