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Kat

Thursday 08.06.23

 

Conditioning:


A. Gymnastics Week 19: Rope Climbs & Pistols


B. 15 min AMRAP:

15 Goblet DB alt Step Ups (24/20") or 15 alt Rolling Pistols

15/12 Calorie Ski

15 DB Gorilla Row *each side = 1

15/12 Calorie Echo Bike

15 Dumbbell Deck Press

15/12 Calorie Bike Erg

DB: (22.5/15kg)


Skill and Strength:


A. See Conditioning


B. 15 minutes for quality:

5 Tempo Pistols (22X1) (each side)

10 Straddle Compression Walks

2 Legless Rope Climbs

10 sec L-Hang from Rope

5 Paralette HSPU Eccentrics (aim for 5 sec lower)

Max Unbroken Diamond Push Ups

*8-12" Depth

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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