Thursday 05.02.2026
- Kat
- 2d
- 2 min read
Conditioning:
A. Week 5 – Bar Series 5/5: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 20 Min AMRAP:
5 Strict Chest to Bar Pull Ups
10 Burpees
20/15 Echo Bike Calories
30/23 Calorie Row
- 1 min rest -
Skill & Strength:
A. See Conditioning
B. 10 min OTM
1 Unbroken Bar Muscle Up set or 1 attempt
*Go into AMRAP below if you get to 50.
- directly into -
10 min AMRAP for quality:
8-12 Straight Arm PVC Banded Pulldowns in Hollow
8-12 Banded T Pulls
15 sec Chest to Ring Hold
15 sec Bottom of Ring Support
Comp Class:
A. "CrossFit Games Open 18.3"
2 Rounds for time
100 Double-Unders
20 Overhead Squats (52/35kg)
100 Double-Unders
12 Muscle-Ups
100 Double-Unders
20 Alternating DB Snatch (22.5/15kg)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 minutes
Compare to 13/3/18
Wacey B: 693 reps - 1 + 9 Muscle Ups
Kat B: 572 reps - 1 Rounds + 8 OHS
B. Burpee Progressions:
8 Rounds for time:
15 Bar Facing Burpees
- 30 sec rest -
*Keep walking in your rest period
*Bar Facing Burpees @ .5 sec faster than your sec/rep speed from initial test
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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