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Kat

Tuesday 11.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:


A. 10 minutes to build to a 3RM Weighted Pull Up:

*If you don't have 3x BW, then find your max chin over bar hold and then complete 5 x 3 with a band.

**If you did the 3RM last week, this week do sets of BW Strict OT2M: 1 x easy set, 1x Max Unbroken, then 3 more sets with as many as possible unbroken.


B. 20 min AMRAP:

40/30 Calorie Echo Bike

20 Burpees to a plate

40/30 Calorie Ski Erg

20 True Ring Rows

40/30 Calorie Bike Erg


Performance:


A. See Fitness


B. For max Average watts:

20 minute row Test.

*Record your average watts as your score.


This is the start of 8 weeks of progressions. If you are interested in really dialling in your rowing and capacity, do the test today so you can follow.

 

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 Beynd the Whiteboard track.


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