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Kat

Thursday 23.11.23

Updated: Nov 24, 2023

Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.



Conditioning:


Gymnastics Cycle Week 18: Accessories

A. 4 sets of 5 reps

Paralette L-Sit to Tucked Shoulder Stand

*DON"T extend your legs in the tuck until the final rep, and then do it very slowly and under control.


B. 15 Min AMRAP:

20/15 Calorie Ski

20 Hollow Rocks

20/15 Calorie Bike Erg

20 Ring Push Ups

20/15 Calorie Row

20m Dog Sled Pull & Push (80/55kg)

*Up and back twice


Compare to 1/12/22

Nate S: 2 + 1 Dog Sled Push

EL C: 1 + 15 Cal Row


Skill and Strength:


A. See Conditioning


B. 15 Min AMRAP for quality:

20 Hollow Rocks

16m Handstand Walk

12 Rope Handle T-Bar Rows

8 DB External Rotations (each side)

4 Wall Walk + Wall Facing HSPU (1+1 = 1 rep)


Compare to 1/12/22

Nate S: 3 Rounds

 

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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