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