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Kat

Thursday 30.11.23

Please check your emails/the member slack page in regard to timetable changes this week.



Conditioning:


A. Gymnastics Cycle Week 19: A. Gymnastics Week 19: Rope Climbs & Pistols


B. 15 min AMRAP in Pairs:

30 alt DB Step Ups

30 DB Gorilla Row *each side = 1

30/24 Calorie Echo Bike

30 sec Sync Hanging Tuck Hold

30/24 Calorie Ski

30 DB Bench Press

DB: (22.5/15kg)


Skill and Strength:


A. See Conditioning


B. 3 Rounds for max reps:

1 min max Unbroken Toes to Bar

1 min max Banded Strict HSPU (Yellow/Pink) *Modify to BW or Kipping

1 min max alt Pistols

1 min max Short Rope Climbs

1 min rest


Compare to 8/12/22

Nate S: 154 reps

Emily C: 114

 

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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