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Kat

Tuesday 13.08.24


A. OT2M x 6 sets (3 sets per station):

A1. 6 Strict Rope Pull-Ups (3 each grip)

+

AMRAP Rope climbs until 90 sec mark


A2. 10 DB Lateral Shoulder Raises- long slow eccentric (2-3 seconds)

+

Max forearm front Plank Hold until 90 sec mark

*If you don't have a Strict Rope Pull ups for Part A1 do:

2s x 3r Strict Banded Chin Ups (1 min apart)


B. 3 Rounds for time:

25/20 Calorie Row

25/20 Calorie Bike Erg

10 Farmer's Carry Shuttles (22.5/15kg)

*Up and back = 2 shuttles

(20 min cap)

Performance:


A. See Fitness


B. 3 Rounds for time:

50/40 Calorie Row

10 Farmer's Carry Shuttles (22.5/15kg)

*Up and back = 2 shuttles

(20 min cap)

 

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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