Fitness:
A. Strict Pull Ups:
6 min AMRAP: 3 reps at 40% of your 1RM Weighted Pull Up
- 1 minute rest -
7 min: Max Unbroken Chin Ups
8 min: 5 sets for time of 50% of your max unbroken chin ups.
*13 min cap
If you don't have 5+ Strict Pull Ups:
0 - 6 min: Challenging Chin Over the bar hold
7 - 10 min: 5 Banded Pull Ups
11 - 13 min: 5 Banded Chin Ups
B. Murph Prep Week 5: *We will do Murph on Tuesday the 7th of June.
18 minutes for max reps:
0 min: 800m Run, then max Pull Ups in the remaining time.
6 min: 600m Run, then max Push Ups in the remaining time.
12 min: 400m Run, then max Air Squats in the remaining time.
*If you're doing the 5RM tomorrow don't go too hard here.
Performance:
See Fitness.
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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