Saturday 21.08.21

Fitness:

In Pairs: 30 Minutes for Max Row Cals

5 Rounds:

7 Strict Pull Ups

14 Hanging KB alt Step Ups (20/12kg)

21/15 Calorie Ski

1 Torque Tank Push up and Back (10m / 75kg)

….

While a partner is Rowing.

Both partners are working at the same time until the 5 rounds of work are completed, and them both partners will be on the Row.

Performance:
 In Pairs: 30 Minutes for Max Row Cals

5 Rounds:

7 Strict Chest to Bar Pull Ups

14 Hanging DB alt Step Ups (22.5/15kg)

21/15 Calorie Ski
 1 Torque Tank Push up and Back (10m / 75kg)

….

While a partner is Rowing.

Both partners are working at the same time until the 5 rounds of work are completed, and them both partners will be on the Row.
 
 Competition Club:

1. With a running clock

0 - 11 min:

2000/1800m Row

then establish a Heavy Snatch

11 - 18 min:

1000/900m Row

then establish a Heavy Clean & Jerk

18 - 21 min:

500/450m Row

then establish a Heavy Deadlift

Score is total load of best succesful lift of the 3 movements. Rowing times aren't scored.

+

2. #tttTD105:

30 Rounds for time:

3 Ground to Overhead (43/29kg)

3 Bar Facing Burpees

*13 min cap

**Done in 2 heats with a Judge.

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.