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  • Kat

Thursday 08.08.24

Conditioning:


Gymnastics Cycle Week 6 - On the minute work and accessories


A. 16 Min OTM

M1: 3 Ball Ups

M2: 3 Dragon Flags (6 second lower)

M3: 8 DB External Rotations

M4: 20m DB Overhead Carry (e side)

B. 15 min AMREP:

10 Dead Ball Slams (15/12kg)

20m Slider Leg Drag

30 sec Echo Bike for Calories

*Score is total Calories

Skill and Strength:

A. See Conditioning


B. 15 Min AMREP:

In an unbroken complex

[2 Strict Pull Ups + 3 Toes to Bar + Max Unbroken Bar Muscle Ups]

*The pull ups, toes toes to bar and Bar Muscle Ups must all be completd without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.

Modification Options:

1. Reduce Pull Ups and Toes to Bar Before

2. Break up the movements and come off the bar. A hips to bar can also be substituted for Bar Muscle Ups

 

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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