A. alt OTM x 3 rounds for load and quality
M1: 3 Banded Paused Pistols (e side & controlled)
M2: 10 DB Incline Press (use Rogue Med ball)
M3: 40m Sandbag Carry
B. 16 min AMRAP:
5 Sandbag Over the Bar (65/45kg, 1m)
10 Burpee Box Get Over (40")
20/14 Push Ups
30/24 Calorie Bike Erg
Performance:
A. See Fitness
B. 16 min AMRAP:
5 Sandbag Over the Bar (65/45kg, 1m)
10 Burpee Box Get Over (40")
20/14 Bar Dips
30/24 Calorie Echo Bike
Competitors Class:
*Do today's class but work through Part B at 50% intensity (could still talk) and skip the bar dips. Also instead of the incline Push Ups do 10 DB Reverse Flys in Part A.
A. 3 min AMREP:
10 Wall Facing HSPU
15 Strict HSPU
Max HSPU in the remaining time
Compare to 14/7/23
Jason: 2 Kipping
B. OT4M x 3 Rounds:
12m Handstand Walk
12 Bar Muscle Ups
12m Handstand Walk
*Skip the bar MU portion here if you did yesterday.
- 1 min rest -
C. 10 rounds of 30 work and 30 rest
Echo Bike Cals
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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