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Kat

Thursday 13.07.23

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:


A. Gymnastics Cycle Week 5 - Open session. 20 minutes to work on something of your choice.


B. 15 Min AMRAP:

20/15 Calorie Echo Bike

15 Wall V ups

10 Pull Ups

20/15 Calorie Ski

15 Dead Ball Slams (15/12kg)

10m Sled Rope Pull + 10m Push (100/60kg)


Compare to 4/8/22

Ben C: 2 + 15 V Ups


Skill and Strength:


A. See Conditioning


B. 15 Min AMRAP:

Max Unbroken (or 5) Bar Muscle Ups/attempts

20 Hollow Rocks

10m Sled Rope Pull + 10m Push (100/60kg)

Max Unbroken Toes to Bar

20m Handstand Walk

10 sec L-Hang


Compare to 4/8/22

Stew: 20

 

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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