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  • Kat

Tuesday 09.08.22

 

Fitness:


A. Weighted Pull Ups OT90:

5s x 1r

then 2 sets of max reps at 92% of last weeks best 3RM.


*if you don't have 3 Strict Pull Ups:

3 sets of a max chin over bar hold, then 3 sets of 3 reps banded.


B. 6 Min AMRAP:

30/24 Calorie Bike Erg

20 alt DB Power Snatch

20 Box Jump Over (24/20")

Max Pull Ups in the remaining time


3 minutes rest


6 Min AMRAP:

30/24 Calorie Bike Erg

20 alt DB Power Snatch

20 Box Jump Over (24/20")

Max Toes to Bar in the remaining time


Performance:


A. See Fitness


B. 6 Min AMRAP:

30/24 Calorie Echo Bike

20 alt DB Power Snatch

20 Box Jump Over (24/20")

Max Chest to Bar Pull Ups in the remaining time


3 minutes rest


6 Min AMRAP:

30/24 Calorie Echo Bike

20 alt DB Power Snatch

20 Box Jump Over (24/20")

Max Toes to Bar in the remaining time

 

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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