Fitness:
A. Strict Pull Ups
20 reps for time in sets of 2-3 at 50% of your 1RM Weighted Pull Up
directly into:
200% of your max unbroken bodyweight reps
*Every time you drop off the bar complete 25 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: 3 sec hold over Bar + 3 sec controlled lower
OTMx4: 5 Banded Pull Ups
B. Echo Bike Calories
On the 4 minute for total time:
Male: 35-30-25-20-15
Female: 26-22-18-14-10
*1.50 time cap per set
Performance:
A. 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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