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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