Fitness:
Mobility: Narrow Stance Squat Pulse + Hamstring Pulse: 6s x 3 + 3
In Pairs: 30 Minutes for Max Row Cals
5 Rounds:
7 Strict Pull Ups
14 Hanging KB alt Step Ups (20/12kg)
21/15 Calorie Ski
1 Torque Tank Push up and Back (10m / 75kg)
….
While a partner is Rowing.
Both partners are working at the same time until the 5 rounds of work are completed, and them both partners will be on the Row.
Compare to 21/8/21
Marshall & Brad: 502 Calories
Laura G & ???: 325 Calories
Performance:
In Pairs: 30 Minutes for Max Row Cals
5 Rounds:
7 Strict Chest to Bar Pull Ups
14 Hanging DB alt Step Ups (22.5/15kg)
21/15 Calorie Ski
1 Torque Tank Push up and Back (10m / 75kg)
….
While a partner is Rowing.
Both partners are working at the same time until the 5 rounds of work are completed, and them both partners will be on the Row.
Compare to 21/8/21
Milla & Amy: 393 Calories
Competitors:
A. Week 7 of Bar Muscle Up Progression: For time: 14 x 25% of Max Unbroken set. Then AFAP complete the remaining reps from your 20 x 20% week 6 effort.
B. Spend approximately 15 minutes per movement. Build to a heavy on each, but not extreme, and keep good positions.
B1. 10m Rope Pull + Dog Sled Push
B2. 10m Overhead Yoke Carry
B3. 10m Farmer's Carry
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.
