A. Weighted Pull Up: (OT2M)
5-3-1-5-3-1
*2nd wave load heavier than first. Start around 65% of your 1RM From last week
If you don't have 3 unbroken pull ups:
Min 1-4: Max Chin over Bar Hold
Min 5-8: 2 sec Chin over Bar Hold plus slow lower
Min 9-12: 5 Banded Strict Pull Ups
B. 3 Rounds for total Calories
6 min work / 3 min rest
10 Strict Pull Ups
20 Bar Facing Burpees
Max Calorie Row in the remaining time
Performance:
A. See Fitness
B. 3 Rounds for total Calories
6 min work / 3 min rest
10 Strict Chest to bar Pull Ups
20 Bar Facing Burpees
Max Calorie Row in the remaining time
Competitors Class:
A. On a 15min clock
3 rounds for time
25 Chest to Bar Pull Ups
25 Bar Facing Burpees
in remaining time
find a 3RM thruster from the floor
B. OTM x 10 mins:
Complete 1-5 Ring Muscle Ups
*Focus on crisp technicque. Should have felt like you could have done more.
**If you don't have Muscle Ups do them strict with a band and if you don't have ring dips so a low strict transition.
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.
Comentários