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Kat

Tuesday 28.11.23

Please check your emails/the member slack page in regard to timetable changes this week.


Fitness:


A. 8 min alt OTM:

M1: 15 sec Chin over Bar Hold (pronated)

M2: 3 Weighted Chin Ups

*If you don't have 3 unbroken Chin Ups - do with a spot.


B. For time:

30/24 Push Ups

30 Toes to Bar

30 Single DB hang Clean & Jerk

20/16 Push Ups

20 Toes to Bar

20 Single DB hang Clean & Jerk

10/8 Push Ups

10 Toes to Bar

10 Single DB hang Clean & Jerk

Cash out: 20/15 Calorie Ski

DB: (22.5/15kg)

*20 min time cap


Optional post accessory work: 3 sets: 10-12 Elbow Plank KB Buzz Saws (per side)


Performance (Open and Quarterfinal focus):


A. 8 min OTM:

'x' Bar Muscle Ups

*Advanced 5-8

Intermediate: 1-4

Beginner: 1 jumping + negative bar muscle up


B. See Fitness


Post: 3 sets: See Fitness

 

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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