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  • Kat

Friday 12.07.24


A. 15 minutes to establish a Heavy 1, 3 and 5 Weighted Pull Up:


If you don't have 5 unbroken strict pull ups:

1st 5 mins: Tough Chin over Bar Hold

2nd 5 mins: 1 Slow as possible Pull Up slow lower

3rd 5 mins: 7 Unbroken Strict Banded


B. On the 3 min x 5 rounds:

300m Run

1 Power Clean

*1 attempt per round. Score is total weight lifted.

Performance:


See Fitness


Competitors Class:


A. tttTD244

10 Minute AMRAP:

2 Rounds:

8 DB Hang Squat Clean Thrusters (22.5/15kg)

8 Ring Muscle-up


2 Rounds:

8 Devil Presses (22.5/5kg)

16 Pistol Squats (8 on right/8 on left)

*Can use your other foot to rebalance at the top of each rep


B. Muscle Up Assisstance work:

In 10 minutes:

10-15 Strict Muscle Ups

*Use bands if you have rings dips. If you don't do 5 rounds of 3 strict transition + 3 bar dips.

- directly into -

10 min AMRAP (for quality)

3 Tucked Ice Cream Makers (ideally on rings)

3 Negative Body Levers (half or full tucked)

 

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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