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  • Kat

Thursday 21.07.22


Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over


Conditioning


20 Min AMRAP:

10 Kipping Pull Ups (or Swing & Pops)

20/15 Calorie Row

20 Stick Sit Ups

20/15 Calorie Echo Bike

10m Dog Sled Rope Pull & Push (100/75kg)


Skill & Strength:


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.

15 sec Freestanding Handstand Hold *Use a wall if you can't do freestanding and touch off.

Max Unbroken Med Ball Weighted Chin Ups (20/14lbs)

30 Hollow Rocks

 

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




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