We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Banded Deadlift: (OT2M) 5 x 5
B. 15 min AMRAP:
150m Run
5/4 Strict Chest to Bar Pull Ups
Post:
3 Rounds:
10 Bent Knee Weighted Slantboard Heel Raises
10 Behind the neck PVC Superman Press
Performance:
See Fitness
Comp Class:
A. Wodapalooza "Death By Triplet"
Every 2minutes until failure:
8 Burpee Box Jump Overs
8 Hang Power Snatch
8 Thrusters
Barbell: (52/36kg)
*Ensure you complete at least 3 rounds. Modify the Barbell load to make this happen.
B. Ring Muscle Up Development
"Max-effort" ring swing + open hip front swing with aggressive pull to shoulders
1x10 reps OT30sec.( https://youtu.be/_BdsrWTTwV0 )
+
3 Rounds:
60 sec Max Muscle Ups
60 sec rest
+
2 sets:
3 Weighted Ring Dips + 30 sec top or Ring Support Hold
- rest as needed -
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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