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Tuesday 30.07.24


A. Chin Up: (OT2M)

5s x 3 x 85-90% (of last weeks 3RM)

1s x max Bodyweight

*If you didn't do last week, set a 3RM in 10 mins.


*If you don't have 3 Unbroken Chin Ups:

alt OTM for 6 rounds (12 mins)

Odd: Challening Chin over bar Hold

Even: 1-2 BW or 5 Banded


B. 18 min OTM:

M1 15-25 Wall Balls (9/6kg, 10/9ft)

M2 30 sec Echo for cals (0 - 30 sec)

M3 7-22 Push Ups

M4 30 sec Echo for cals (0 - 30 sec)

M5 10-20 alt Goblet Reverse Lunges (24/16kg)

M6 30 sec Echo for cals (0 - 30 sec)

*Aim to keep consistent across.

Performance:


A. See Fitness


B. 18 min OTM:

M1 10-12 Thrusters (42.5/30kg)

M2 30 sec Ski for cals (0 - 30 sec)

M3 15-25 Wall Balls (20/14lbs, 10/9ft)

M4 30 sec Ski for cals (0 - 30 sec)

M5 6-12 Box Step Ups (22.5/15kg, 24/20")

M6 30 sec Ski for cals (0 - 30 sec)

*Aim to keep consistent across.

 

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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