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  • Kat

Friday 28.06.24

Updated: Jun 26


A. In 16 mins:

3 alt sets:

6 '3 point' DB Row (20X0 tempo)

- 1 min rest -

3-5 Wide Grip Strict Pull Ups (unbroken)

- 1 min rest -

1 Min Max Bent Knee Ring Rows

- 1 min rest -


B. 5 Rounds of 2 min work, 1 min rest:

50 Double Unders

12/9 Cal Bike Erg

Max Cal Ski in the remaining time

Performance:


A. In 16 mins:

3 alt sets:

6 '3 point' DB Row (20X0 tempo)

- 1 min rest -

3-5 Wide Grip Strict Pull Ups (unbroken)

- 1 min rest -

1 Min Max Bar Muscle Ups

- 1 min rest -


B. 5 Rounds of 2 min work, 1 min rest:

50 Double Unders

5 Hang Power Cleans (70/50kg)

Max Strict HSPU in the remaining time

Competitors Class:


A. Every 3 min for 3 Sets:

8m Handstand Walk

10 Kipping HSPUs

8m Handstand Walk

AMRAP Strict HSPUs until the 90 second mark

*Adjust rep range so you are finished with the second HSW by the 60 second mark

*score is total strict HSPU


B. tttTD #242

3 separate scores

3 minute amrap, rest 2 min, 6 minute amrap, rest 2 min, For time (15 min cap)

30/24 cal row

20 Thrusters (60/42.5kg)

40 Bar facing burpees

20 Clean and jerks (60/42.5kg)

30/24 cal row

 

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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