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Thursday 30.01.25

Kat

Updated: Jan 29

 

Conditioning:


Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up

B. 15 Min AMRAP:

10 Gorilla Rows (22.5/15kg) (both arms = 1)

15/12 Echo Bike Calories

30 sec Plank Hold

30 sec Farmers Hold (22.5/15kg)

Skill and Strength:

B. 15 min AMRAP for for quality:

Max Unbroken (15 max) or 5 Bar Muscle Ups / attempts

5 Slant Board ATG Split Squats

5 Glute Ham Raises

*Add band if you can 't do BW GHRs

*Don't rush MU attempts.

 

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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