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Kat

Friday 19.05.23

Fitness:


A. 12 min OTM:

M1: 20 Hollow Rocks

M2: 20 Banded Face Pulls

M3: 20 Sec L-Hang / Tuck

M4: 10 Slider Leg Curls


B. 3 Rounds for time:

30 Abmat Sit Ups

10 Broad Jumps (2/1.5m)

300m Run

10 alt DB Snatch (22.5/15kg))

30/24 Bike Erg Calories

[20 min cap]


Performance:


A. See Fitness


B. 3 Rounds for time:

30 Abmat Sit Ups

10 Broad Jumps (2/1.5m)

300m Run

10 alt DB Snatch (40/30KG)

30/24 Echo Bike Calories

[20 min cap]


Competitors Class:


A. OTM x 12 minutes (3 rounds):

M1: 2 Rope Kip Swing W/ High Taps

M2: 4 Rope Clamp To Stands

M3: 1 Rope Climb with Legless Descent

M4: Rest


Intent:

Min 1: start with non-dominant hand first

Min 2: Focus on releasing both hands for reach

Min 3: Slow L-Sit Legless Descent

Min 4: Rest minute if needed


B. Pistol (2121 tempo)

2 sets of 6-8 reps per side

*Use a band or plate to get the required reps and tempo


10 min AMRAP:

30 2x DB Deadlifts

4 x 8m KB Farmers Carry Shuttle

30 Chest to Bar Pull Ups

20 2x KB Deadlifts

8 x 8m KB Farmers Carry Shuttle

10 2x KB Deadlifts

12 x 8m KB Farmers Carry Shuttle

10 Chest to Bar Pull Ups

KB: (32/24kg)

*No grips or straps are to be used on KB work.

 

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 updated with announcements, news and info - join our private Slack group. The link to join is here.


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