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Kat

Tuesday 15.10.24

Fitness:


A. 2 sets to complete in 10 minutes

Max (min 3) Strict Chest to Bar

- 30 sec rest -

5 - 15 Australian Pull Ups

- 30 sec rest -

10 Single Arm DB Upright Row (3011 tempo)

*lighter load to focus on strong scap position/tall posture.

- 30 sec rest -

30 sec L/Tuck Hang

- 2 min rest -


B. For time

5 rounds:

4 Strict Ring Pull Ups

8 Push Ups

*10 min cap


- 3 min rest -


5 rounds for time:

8 Chest to Bar Pull Ups

12 Lateral Barbell Burpees

*20 min cap

Performance:


A. See Fitness


B. For time:

5 rounds of:

4 Muscle Ups

8 Strict Handstand Push Ups

*10 min cap


- 3 min rest -


5 rounds for time:

8 alt Gorilla Row (22.5/15kg) *Both arms = 2

12 Lateral Barbell Burpees

*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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