Thursday 23.03.23

Timetable changes for this week.

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On Thursdays, we follow a gymnastics cycle to get regular progression and skill work in. You can see how we progress and what's coming up here. Conditioning:

A. Week 9 – Ring Series 3/4: Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up

B. 15 Min AMRAP:

600/550m Bike Erg

6 Bar Dips

9 Strict Pull Ups

12 Stick Sit Ups

15 Bar Facing Burpees

Skill and Strength:

A. See Conditioning

B. 15 Min AMRAP:

3 Strict Muscle Ups (3 False Pull + 3 Ring Dips)

3 Legless Rope Climbs (3 Legless Descents)

6 Strict Toes to Bar (6 Dragon Flags)

9 Strict Pull Ups (Banded)

300m Run

*Modifications in brackets"

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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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us 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.