Conditioning:
A. Week 9 – Ring Series 3/4:
Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up
B. 15 Min AMRAP:
6 Bar Dips
9 Strict Pull Ups
12 Stick Sit Ups
15 lateral PVC Burpees
18/15 Calorie Echo
Skill and Strength:
A. See Conditioning
B. 15 Min OTM
OTM x 7: 1 Strict Muscle Up + 1 Controlled Negative back to hang + Strict Toes to Ring + 1 Skin the Cat
*Add a little jump assist if needed
OTM x 4: False Grip Chest to Ring Hold (60% of max time)
OT30sec x 8: (alt each 30 sec) 5-15 sec Ring Support Top and Bottom
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
Comments