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  • Kat

Tuesday 14.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. For quality: 15 minutes to complete 3 sets:

A1. 12 Hollow Body Banded PVC Straight Arm Pulldowns

- Rest 45 seconds -

A2. 12 Australian Pull Ups (3 sets max)

- Rest 45 seconds -

A3. 12 Parallette Push-Ups (90 Degrees)

- Rest 45 seconds -


B. 15 min AMRAP:

100 Double Unders

20 V Ups

15 Ring Dips

15/12 Echo Bike


Performance (Open and Quarterfinal focus):


A. For quality: 15 minutes to complete 3 sets:

A1. 12 Hollow Body Banded PVC Straight Arm Pulldowns

- Rest 45 seconds -

A2. 12 Bar Muscle-Ups (2 min cap)

- Rest 45 seconds -

A3. 12 Parallette Push-Ups (90 Degrees)

- Rest 45 seconds -


B. 15 min AMRAP:

100 Double Unders

20 Toes to Bar

15 Ring Dips

15m HS Walk

 

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.


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