Saturday 01.08.20

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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