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  • Kat

Tuesday 10.05.22

Updated: May 9, 2022


A. Strict Pull Ups (week 5 progression)

A1. 25 reps for time in sets of 2-3 at 40% of your 1RM weighted pull up.

-directly into-

A2. Strict Pull Ups: For time:

Complete 200% of your max unbroken reps for time.

*Every time you come off the bar, complete 20 bent over rows (20/15kg)

*12 min cap


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

OTMx4: Tough Chin Over Bar Hold

OTMx4: 2 sec hold over Bar + a slow lower

OTMx4: 5 Banded Pull Ups


B. 15 Min AMRAP:

400m Run

30 sec Hanging Tuck Hold

20/15 Calorie Row

10 C2 leg Curls


Performance:


A. See Fitness


B. 15 Min AMRAP:

15 Toes to Bar Unbroken

30/24 Calorie Row

15 Toes to Bar Unbroken

400m Run

 

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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