We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.
Conditioning:
Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 16 Min AMRAP:
30 sec Unbroken L-Sit or Tuck
18/15 Calorie Row
10 Slantboard Goblet Squats (22.5/15kg)
5 Bar or Jumping Bar Muscle Ups
Skill and Strength:
A. See Conditioning
B. OTMx16:
M1: 'x' Bar Muscle Ups
M2: 1-3 Bar Pull Over
M3: 5 ATG Split Squats (4" Riser)
M4: Rest
*Don't go crazy on the Muscle Ups set, focus on technique.
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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