Please check your emails/the member slack page in regard to timetable changes this week.
Conditioning:
A. Gymnastics Cycle Week 19: A. Gymnastics Week 19: Rope Climbs & Pistols
B. 15 min AMRAP in Pairs:
30 alt DB Step Ups
30 DB Gorilla Row *each side = 1
30/24 Calorie Echo Bike
30 sec Sync Hanging Tuck Hold
30/24 Calorie Ski
30 DB Bench Press
DB: (22.5/15kg)
Skill and Strength:
A. See Conditioning
B. 3 Rounds for max reps:
1 min max Unbroken Toes to Bar
1 min max Banded Strict HSPU (Yellow/Pink) *Modify to BW or Kipping
1 min max alt Pistols
1 min max Short Rope Climbs
1 min rest
Compare to 8/12/22
Nate S: 154 reps
Emily C: 114
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.
