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Kat

Thursday 25.07.24


A. Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up

B. 15 min AMRAP:

5 Rounds of 30 work and 30 rest

Chest to Bar Pull Ups

Row Calories

Broad Jumps (1.5/1m)

Skill and Strength:

A. See Conditioning


B. 15 min AMRAP:

A minimum of 5 or 5 attempts, a max of 10 Bar Muscle Ups

5 Clapping of lift off Push Ups

10 Hollow Rocks

5 Slantboard Split Squats (e side)


*if you have 5+ Unbroken Bar Muscle Ups:

'x' Strict Chest to Bar Pull Ups + 3 bar Muscle Ups

5 Clapping of lift off Push Ups

10 Hollow Rocks

5 Slantboard Split Squats (e side)

*Score is total strict pull ups

 

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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