Jason
Jul 19, 20201 min
Fitness:
Week 9/12
Session 1:
3 sets:
Row 3 min @ 5k PR pace -5 sec, rest 30 sec
Then, rest 5 min, into
3 sets:
Row 6 min @ 5k PR pace, rest 60 seconds
If you want some extra rowing work, feel free to complete the workouts below...
Session 2:
6 sets:
Row 3 min @ HR Z1
Row 2 min @ HR Z3
Session 3:
3 sets of all the following
Row 20 sec @ 100%
rest 1:10
Row 30 sec @ 95%
Rest 1:30
Row 2 min @ 5k pace
Performance:
See Fitness
Gymnastics:
Week 3 of Ring Series:
Ring Muscle 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.