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Friday 07.06.24

Fitness:


A. 30 Strict Pull Ups for time

*No drop from the top, must control eccentric to the bottom. 8 min cap


*If you don't have strict pull ups yet:

OTM: 4 sets of Max chin over bar hold


B. For time:

40/32 Calorie Row

40 Back Squat (42.5/30kg)

30/24 Cal Row

30 Front Squats (42.4/30kg)

20/16 Cal Row

20 R.Rack alt Lunges

*15 min cap

Performance:


A. See Fitness


B. For time:

40/32 Calorie Row

40 Back Squat (42.5/30kg)

30/24 Cal Row

30 Front Squats (42.4/30kg)

20/16 Cal Row

20 Overhead Squats

*15 min cap

Competitors Class:


A. 3 alt sets, each for time:

6 Bench Press @ 75%

- 30 sec rest -

16m Handstand Walk

- 30 sec rest -

24 Kipping HSPU

*4 min cap on each set


- 4 min rest between sets -


B. #tttTD:

For time:

Buy in: 50/40 Cal Row

into

5 Rounds of:

5 Bar Muscle Ups

10 Line Facing Burpees

15 Wall Balls

into

50/40 Cal Row

 

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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