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Kat

Friday 07.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:


A. 10 minutes to find a 3RM Weighted Pull Up

*If you do have 3x BW, then find your max chin over bar hold and then complete 5 x 3 with a band.


B. 12 min AMRAP:

5 Power Cleans

10 Front Squats

15 Lateral Burpees

20 Echo Bike Calories

Barbell: (60/42.5kg)


Performance:


A. See Fitness


B. For time:

Working 30 sec on/30 sec off :

10 Squat Snatch

15 Thruster

20 P.Clean & Jerk

Barbell: (60/42.5kg)

*12 min cap

The cap means you have 4 minutes to complete that movement. Choose load accordingly Comp Class:


A. 3 rounds for time:

800m Run

AMRAP Unbroken Ring Muscle Ups + 6 for time

*If you don't have Ring Muscle Ups message Jason during the week for your sub.


2 alternating sets of:

5-10 Wall Facing Strict Handstand Push Ups

- Rest 1 minute -

Max Banded Strict Handstand Pushups

*light band tension

- Rest 1 minute -

4-6 Parallette Handstand push-up Eccentrics

*8-12" Depth: Accumulate 4-6 very slow/controlled reps

- Rest 2:30 -

 

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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