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  • Kat

Tuesday 17.05.22

Updated: May 17, 2022

 

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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