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Thursday 16.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



Conditioning:


A. Gymnastics Week 17: 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

Nate 5 + 8 sec

Greta: 3 + 18 Bike Cal


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


Compare to 24/11/22

Nate: 35 MU

 

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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