Fitness:
A. Weighted Strict Pull Up (OT90)
6 x 5r (If you can't do 5 Unbroken use a band)
B. 5 Rounds
3 min work / 1 min rest
200m Run
40 Double Unders
Max Calorie Row in the remaining time
Performance:
A. Weighted Strict False Grip Pull-Up (OT3M)
3 sets of 2.2.2 do your cluster reps every 20-30 secs
*Only add load each set.
B. See Fitness
Competitors Class:
A. OT40 sec x 15 reps: Negative Ring Muscle Up
*as slow and controlled through transition as possible
B. tttTD
“DumbBelinda"
For time
10,9,8,7,6,5,4,3,2,1
2x DB Snatch
2x DB Bench Press
2x DB Hang Squat Cleans
*20 min Cap
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.
Comments