Thursday 03.07.2025
- Kat
- Jun 29
- 2 min read
Conditioning:
A. Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over
B. 20 Min AMRAP:
10 Kipping Pull Ups (or Swing & Pops)
20/15 Calorie Row
20 V Ups
20/15 Calorie Echo Bike
10m Burpee Box Jumps (30/24")
Skill & Strength:
A. See Conditioning
B. 20 Min AMRAP:
3 Bar Pull Overs
5 Bar Muscle Ups or Kipping Pull Ups *Done in singles. Aim to do them as high as possible.
20 sec Bottom of Ring Support
Max Unbroken Med Ball Weighted Chin Ups (20/14lbs)
30 Hollow Rocks
Competitors Class:
A. 'tttTDD#292"
Every 3:00 x 6 sets (Alt. 3 sets each)
Set 1:
2 minute AMRAP:
15/12 Cal Echo Bike
AMRAP Toes to Bars until 2 min Mark
+
Set 2:
2 minute AMRAP:
12 Power Cleans - (61/43kg)
AMRAP Echo Bike Calories until 2 min Mark
Top Scores - 20+ TTB each round, 10/8 Cal Echo Bike each round
B. 3 Rounds:
60 sec work / 2 min rest:
15 lateral Burpees
Max Shoulder to Overhead (61/43kg)
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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