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Kat

Thursday 11.05.23

Conditioning:


A. Week 15 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up


B. 15 min AMRAP:

10 Pike Handstand Push-ups

15/12 Ski Erg Calories

15 Toes Through Rings

20/15 Echo Bike Calories


Compare to 10/11/22

Nate S: 5 rounds

Laura G: 3 + 8 Cal Ski


Skill and Strength:


A. See Conditoning


B. 0 - 5 min: (Compare to 10/11/22)

2 Strict Handstand Push Ups for depth

*If you don't have floor yet, complete 2 x 5 sec eccentrics.


Christian: 55cm

Britt: 10cm


6 - 10 min:

2 Kipping Handstand Push Ups for depth


Christian: 66cm

Greta: 4 inch


10 - 15 min:

5 Min AMRAP:

1 Strict Muscle Up

2 High Ring Dips

3 Strict Toes to Ring


Nate: 7 rounds


or

2 Low Ring Strict Transitions

2 Ring/Bar Dips

2 Chest to Ring Pull Ups

2 Strict Toes to Ring

*If you are doing tomorrow's wod it has some Handstand Push Ups - so keep that in consideration with how hard you go today.

 

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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