Fitness: 'In Pairs For time:
*One person working at a time
3 Rounds:
800m Run
15 Chest to Bar Pull Ups
3 Rounds:
800m Row
15 Burpee Box Jump Overs 24/20
200m Sync Walking Lunge
*The Whole workout is done with non working partner holding a band. If the band touches the ground complete 20 burpees each.
**The lunge is done with each partner holding the band.
Performance: See Fitness
Competition Club: 1. Rowing: If you got Thursday's Session 1 done then do:
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 -2 sec
Rest 3 min
2. Snatch Ladder:
Every 7 minutes x 3 Rounds:
5-4-3-2-1 reps
Male:
Rd 1:40-50-60-70-80kg
Rd 2: 50-60-70-80-90kg
Rd 3: 60-70-80-90-100kg
Female:
Rd 1: 30-35-40-45-50
Rd 2: 35-40-45-50-60
Rd 3: 40-45-50-60-65
*Score is total time
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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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