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
