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 Pull Up: (OT2M)
5s x 2r (start at 75% of the Weighted 3RM and build if able, but keep the reps fast.)
If you don't have 2 Unbroken Chin Ups:
5 sets alt OTM:
Odd; Max Chin over Bar Hold
Even: 4 Banded Pull Ups
B. 4 Rounds:
6 min work / 2 min rest
1500/1350m Bike Erg
30/24 Calorie Ski
Max Cal Echo Bike in the remaining time
Performance:
A. See Fitness
B. Row
2 sets:
15 min Row @ 86-96% of watt test average
- 5 min rest with easy walk -
*Push the last 90 seconds to a max effort. Aim to stay as close to 96% apart from the last 90 seconds as possible.
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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