Monday 16th March 2020

MONDAY:
 
 Fitness:
  1. Weighted Ring Chin Ups 8x3 (OT2 min)
  superset with a 20 second Ring Support (top)
 
  2. 2k Row Time Trial
 
  Compare to 30/7/2019
  Brad C: 6.36
  Liz B: 7.20
 Performance:
  1. Weighted False Grip Chest to Ring Pull Up 8x3 (OT2 min)
  superset with a 20 second Ring Support (top)
 
  2. 2k Row Time Trial
 
  Compare to 30/7/2019
  Brad C: 6.36
  Liz B: 7.20
 
 Sweat:
  Every 12 minutes for 36 minutes (3 rounds)
  50/35 Airbike Calories
  30 Burpee Box Jump Overs 24/20"
  800m Run
  *Score is the total time of all 3 rounds.
 
 Weightlifting:
  1. Push Press Wave 5, Week 1
  5x 65%, 75%, 5+ x 85%
  then
  5x5x70%
 
  2. Final Week of Back Squat Short Cycle: Hit a new 2RM
 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
 
 If you are interested in discussing training, things in general, competitions and/or would like access to our Competitors and Extra's program visit our forum www.crossfitclaremont.com.au/forum