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Kat

Thursday 14.11.24


Conditioning:


A. Gymnastics Open session. 15 minutes to practise something of your choice.


B. 20 min AMRAP:

5 Strict Chin Ups

10m Dog Sled Pull & Push (100/75kg)

15 sec L-Hang / L-Tuck

200m Run

25/20 Calorie Bike Erg


Compare to 24/11/22

Max S: 5 + 100m

Greta E: 3 + 18 Bike


Skill and Strength:

A. See Fitness


B. This is a combo of the Bar, Ring and Floor series over our whole cycle.

20 Min AMRAP:

1 Strict Legless Rope Climb (rope outside legs for the entire up and down)

2 Bar Pull Overs

4 Wall Facing Deficit HSPU (3/2")

4 Strict Muscle Ups

8 Strict Toes to Bar

12m Unbroken Handstand Walk

Max Unbroken Bar Muscle Ups


*Be smart and don't cook yourself on the Bar Muscle Ups.


Compare to 24/11/22

Nate S: 50

 

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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