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Kat

Tuesday 14.06.22

Updated: Jun 14, 2022

CFC Social Night - Casino Royale Fundraiser We are closed on Sunday after for the social night for cleanup/recovery.

 

Fitness:


'A. Weighted Pull Up:

0 min: 6 Min AMRAP: 2 @ 60% if your 1RM Weighted Pull Up

1 minute rest

7 min: 1 Max unbroken set of Chin Ups

8 min: 5 x 50% of max unbroken chin ups

*13 min cap


If you don't have 5+ Strict Pull Ups:

0 - 6 min: Challenging Chin Over the bar hold

7 - 10 min: 5 Banded Pull Ups

11 - 13 min: 5 Banded Chin Ups


B. For Max Reps

3 Min AMREP:

15/12 Cal Bike Erg, then

3, 6, 9, 12, etc

Toes through Rings

Box Jump Over (24/20")


90 sec rest


3 Min AMREP:

15/12 Cal Bike Erg, then

3, 6, 9, 12, etc

Strict Abmat Sit Up

Box Jump (24/20")


90 sec rest


3 Min AMREP:

15/12 Cal Bike Erg, then

3, 6, 9, 12, etc

Abmat Sit Up

Burpee Box Jump (24/20")


Performance:


A. See Fitness


B. For Max Reps

3 Min AMREP:

15/12 Cal Echo Bike, then

3, 6, 9, 12, etc

Weighted Sit Up (22.5/15kg)

Box Jump Over (24/20")


90 sec rest


3 Min AMREP:

15/12 Cal Echo Bike, then

3, 6, 9, 12, etc

Toes to Bar

Box Jump (24/20")


90 sec rest


3 Min AMREP:

15/12 Cal Echo Bike, then

3, 6, 9, 12, etc

Toes through Rings

Burpee Box Jump (24/20")

 

Log all workout results to Beyond the

Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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