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Kat

Friday 23.06.23

Fitness:


A. For load: OT90

5 Weighted Pull Ups

5 Strict Pull Ups

4 Weighted Pull Ups

4 Strict Pull Ups

3 Weighed Pull Ups

3 Strict Pull Ups

2 Weighed Pull Ups

2 Strict Pull Ups


B. For time:

5 Rope Climbs

800m Run

30 Deadlifts (80/60kg)

800m Run

50/40 Calorie Row


Performance:


A. See Fitness


B. For time:

50/40 Cal Row

800m Run

30 Power Snatch (50/35kg)

800m Run

5 Rope Climbs


Compare to 15/6/18

Sean Sw: 13.03

Kim H: 14.09 Comp Class:


Skip Part B of the WOD today and complete the extra credit pistol work:


A. 2 Rounds for time

400m Run

110% of best Unbroken Bar Muscle Ups done broken up where needed

- 3 min rest -

*If you only have singles, choose something between 3-6


B. Every 3 minutes until failure:

18/14 cal Row

12 Thrusters @ (50/35kg)

1 Rope Climb

**Add 1 rope climb per set until you can no longer complete the interval within 3 minutes.

 

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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