Thursday 04.06.20

Fitness:
 Week 2/12 Aerobic Rowing Work:

5 x 300m, rest 1 min between. Hold your 80% pace from last week across.

+

4 Sets;

Row 4 min @ 5k PR Pace, rest 60 seconds between.

If you are interested in further developing your aerobic system in line with this program, you can hit these 2 other workouts this week. The are listed in order of importance.
 
 Workout 2:

12 sets of:

Row 30 sec @ 85%

Row 30 sec @ 50%

Then, rest 5 mins, into

12 sets of:

Row 30 sec @ 85%

Row 30 sec @ 50%
 *The difference between the 2 percentages should be at least 40 seconds on your pace.

Workout 3:

Row 30 min:

First 10: 50-60% Max HR

Second 10: 60-70% Max HR

Third 10: 70-80% Max HR

If you don't have a HR monitor, do +30, +20, then +15.

Performance:

See Fitness
 
 Gymnastics:
 Butterfly Pull-Ups
 
 (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.