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Friday 19.07.24


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.


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