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Writer's pictureJason

Friday 18.11.22

Updated: Nov 15, 2022

 

Fitness:


A. 4 sets, alt OT90

A1. Seated Single Leg Box Jumps 3 reps/side. *Height of the box is irrelevant, it's about landing height.


A2. Standing Landmine Full Contact Twists: 4 reps/side - rebounding this week, increase speed/power each rep


B. 20 Min OTM (5 rounds)

60 Double Unders or 100 Single Skips

30 sec Max toes through Rings

200m Run

30 sec Max Strict Pull Ups


Performance:


A. See Fitness


B. 20 Min OTM (5 rounds)

60 Double Unders

30 sec Max Ring Muscle Ups

200m Run

30 sec Max Toes to Bar

*Timed efforts are done from the start of the minute.

 

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 updated with announcements, news and info - join our private Slack group. The link to join is here.





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