Fitness:
A. Overhead Squat: 2 x 55%, 65%, 75%, 75%, 75%
B. Sprint and Sustain Progressions - Week 2/7
Sustain: (Row based)
20 minute Row @ your 2k /500m pace + 15 seconds.
*If you are able, aim for a maximum effort in the last minute.
Sprint: (Echo Bike)
10 sets: 12 seconds work, 1.48 rest
*Each set is at maximum effort.
Performance:
See Fitness
Sweat:
3 Rounds for time:
50 Russian KB Swings (32/24kg)
400m Run
30/24 Calorie Ski
20 Gorilla Row (22.5/15kg)
10m Torque Sled Up and Back Push (50kg / L3)
2 minutes rest
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.
