Fitness:
A. "Strict Lynne"
5 Rounds:
Max Rep 1x Bodyweight Bench Press
Max Strict Pull Ups
*Alt every 2 minutes
**Bodyweight Bench Press is a challenging load for many. Modify to 3/4, 1/2 or 1/4 of Bodyweight.
***If you don't have strict pull ups complete a True Ring Row.
Compare to 30/8/22
Lane S: 127
Hannah B: 77
B. Ski Erg Calories:
4 Rounds for max reps, 30 work / 30 rest
Nate S: 70
Jen H: 42
Performance:
See Fitness
Competitors Class:
A. 15 min OTM
M1 - 5: 'x' Wall Facing HSPU
M6 - 10: 'x' Strict HSPU
M11 - 15: 'x' Kipping HSPU
B. 11 mis for reps:
0 - 1 min: Max Muscle Ups
20/15 Cal Echo Bike
4 - 5 min: Max Muscle Ups
20/15 Cal Echo Bike
7 - 8 min: Max Bar Muscle Ups
20/15 Cal Echo Bike
10 - 11 min: Max Bar Muscle Ups
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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