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  • Kat

Friday 05.07.24


4 Rounds for total rounds

6 min work / 1 min rest

600m Run

AMRAP in the remaining time:

8 Pull Ups

6 Russian Kettlebell Swings (32/24kg)

4 Deficit Push Ups (hands and feet on 2" block)

*Continue from where you left off

Performance:


4 Rounds for total rounds

6 min work / 1 min rest

600m Run

AMRAP in the remaining time:

8 Chest to bar Pull Ups

6 Russian Kettlebell Swings (32/24kg)

4 Strict Wall Facing Handstand Push Ups

*Continue from where you left off

Competitors Class:


Either Skip todays WOD ideally just do the runs and in the rest of the time play with some handstand walk or hand balancing stuff. Keep the runs challenging but not maximal.


A. 10 min alt OTM

Odd: 3 Weighted Pull Ups

Even: 3 Deficit Wall Facing HSPU


B. Throwdown 143:

For time

21-15-9 reps of

Power cleans (70/47.5kg)

Toes to Bar

Back squats (70/47.5kg)

CTB Pullup

15 min Cap*

 

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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