Fitness:
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.
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. Competition Club:
1. With a running clock
0 - 11 min:
2000/1800m Row
then establish a Heavy Snatch
11 - 18 min:
1000/900m Row
then establish a Heavy Clean & Jerk
18 - 21 min:
500/450m Row
then establish a Heavy Deadlift
Score is total load of best succesful lift of the 3 movements. Rowing times aren't scored.
+
2. #tttTD105:
30 Rounds for time:
3 Ground to Overhead (43/29kg)
3 Bar Facing Burpees
*13 min cap
**Done in 2 heats with a Judge.
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.
