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  • Kat

Tuesday 03.05.22

There are various things going on and coming up! Read about them here:


 

Fitness:


A. Strict Pull Ups: For time:

B1. 30 reps for time in sets of 2-3 at 30% of your 1RM Weighted Pull Up.

into

B2. Do 200% of your max unbroken pull ups for time. *Every time you drop, do 15 bent over rows (20/15kg)

*12 min cap


*if you don't have 5+ Unbroken Strict Pull Ups

OTMx4: Chin Over Bar Hold

OTMx4: 2 sec hold over Bar + a controlled lower + 2 second hang

OTMx4: 8 Banded Pull Ups


B. 10 Min AMRAP:

1000m Row

30 Toes through Rings

500m Row

20 Toes through Rings

250m Row

10 Toes through Rings


Performance:


See Fitness.

 

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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