Important Parking information Get on board our in-house social competition coming up. Info is here. Fitness:
A. Chin Up: (OT2M)
4 x 2 x 85-95% of 3RM from 2 weeks ago.
1 x Max Bodyweight
*If you don't have at least 2 bodyweight in a row:
Banded Chin Ups (OT2M)
2 x 4, 2 x 2, 1 x Max Chin over bar Hold
B. 4 rounds:
2:30 min AMRAP:
1 min Max Ring Dips, directly into
1:30 Max Calorie Row
- 90 sec rest -
Performance:
A. Chin Up: (OT2M)
4 x 2 x 85-95% of 3RM from 2 weeks ago.
1 x Max Bodyweight
*If you don't have at least 2 bodyweight in a row:
Banded Chin Ups (OT2M)
2 x 4, 2 x 2, 1 x Max Chin over bar Hold
B. 4 rounds:
2:30 min AMRAP:
1 min Max Ring Dips, directly into
1:30 Max Calorie Row
- 90 sec rest -
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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