Fitness:
A. Weighted Push Ups: OT2.5M:
3 sets of 5 with a slow eccentric
3 sets of 5 banded
*After each set complete 10 banded pull aparts
Or
Cycle Week 6: Press or Bench Press 6s x 5r x 75% (of 3RM) (OT2.5M)
B. Murph Prep Week 3:
*If you're planning to wear a vest for Murph when we do it on WA day, wear it today.
400m Run
20 Pull Ups
30 Push Ups
40 Air Squats
400m Run
20 Pull Ups
30 Push Ups
40 Air Squats
400m Run
*18 min cap. 2 min cap per movement.
Performance:
See Fitness.
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 up to date with announcements, news and info - join our private Slack group. The link to join is here.
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