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Kat

Tuesday 23.08.22

Fitness:


A. OTM x 9:

M1: 5 Strict Banded Chest to Bar Chin Ups *Use a band if you can't complete 5 Unbroken

M2: 10 second Front Lever Tuck Hold

M3: 20 second L-Sit / L-Tuck


B. In 16 minutes:

2 Rounds (7 min cap per round)

24 Russian Kettlebell Swings (32/24kg)

12 Pull Ups

36/27 Calorie Ski

then

Max Double Unders in the remaining time

*Score is total double unders


Performance:


A. OTM x 9:

M1: 3 Mixed Grip Ring Chin Ups (each side)

M2: 10 second Front Lever Tuck Hold

M3: 20 second L-Sit / L-Tuck


B. In 16 minutes:

2 Rounds (7 min cap per round)

12 Hang Power Snatch (60/40kg)

12 Bar Muscle Ups

36/27 Calorie Echo Bike

then

Max Double Unders in the remaining time

*Score is total double unders

 

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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