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Kat

Tuesday 12.01.22

Fitness:


24 Min AMRAP:

10 Strict Pull Ups

10 Deficit Push Ups (blue plate)

200m Run

2 Rope Climbs

10 Deficit Push Ups (blue plate)

20/15 Calorie Bike Erg

Performance:


For time:

10 Strict Muscle Ups

10 Strict Deficit Handstand Push Ups (3/2 inches)

5 Legless Rope Climbs (15 feet)

20 Kipping Deficit HSPU (3/2 inches)

20 Strict Rope Pull Ups

30 Paused Kipping HSPU (1 sec)

*Switch top hand after 10 reps on rope pull ups

*4 min cap on each movement


Scale:

*2 bottom up ring dips + 2 chest to ring pull ups = a strict muscle up

*HSPU - reduce depth or for today (since kipping can use abmat, but 1 is more than finish with abmat)

*3 floor rope climbs = legless

 

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.


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