*We have been informed by Western Power that our power will be out for around an hour at some stage between 6am and 11am. Knowing these things it will probably be 6am. We will arrange the best temporary lighting we can. If poor lighting is issue for you at the 5.30am class in case the power is out then, we would recommend coming another time. Sorry for the inconvenience. Fitness
A. 3 alt sets: (10 mins to complete)
A1. 10 Wide Grip Feet Assisted Tempo Pull Up @ 2020
- rest 30 seconds -
A2. 10 10 Supinated tempo Single Ring Row @ 2020
- rest 60 seconds -
B. Murph Prep Week 2
For time:
3 rounds
Run 150m
15 Pull Ups
- 1 min rest -
3 rounds:
Run 150m
20 Push Ups
- 1 min rest -
3 rounds:
Run 200m
30 Air Squats
-1 min rest -
*Each section has a 8 min time cap, so when it gets to the 8 or 16 min mark, begin the next section. If you are looking to wear a weight vest for Murph, wear it for the first round of each section.
**If you complete the third section and if there is any time left after the 1 min rest, run as far as possible until the 24 min mark.
Performance (Open and Quarterfinal focus):
See Fitness
Sweat:
12 min alt OTM:
M1: 20/16 Cal Row
M2: 17/14 Cal Bike Erg
M3:14/12 Cal Echo Bike
M4: Rest
- 4 min rest -
3 Rounds alt OT2M (24 mins)
M1: 40/32 Cal Row
M2: 34/28 Calorie Ski
M3: 28/24 Calorie Echo Bike
M4: Rest
*If you miss a rep, from then on take 1 rep off each movement.
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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