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Kat

Tuesday 18.07.23

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


A. Weighted Supine Chin Up (OT2M)

5s x 3r (start at 70% of last weeks Weighted 3RM and build if able


If you don't have 3 Unbroken Chin Ups:

5 sets OT2M:

Max Chin over bar hold, 30 sec rest then 3 Supine Australian Pull Ups


B. "Concept Golf, Front 9" Ski or Bike Erg

9 Rounds, 1 min work / 1 min rest

Score: Male / Female

Eagle: 335/295m

Birdie: 320/280m Par: 300/265m

Bogey: 280/250m

Double Bogey: 260/235m

*Double those distances for Bike Erg


Performance:


A. See Fitness


B. 2 or 3 sets:

10 min Row at 85-95% of your 20 min average (start at 90% and aim to hold 95%)

*Push that last min of each set to a max effort

- 5 min rest -

**Class will only have time for 2 sets, welcome to hang around and do your third if you have time.

 

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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