Thursday 06.08.20

Fitness: Session 1:

3 sets

Row 6 min @ 5k PR pace -4 sec, rest 60 seconds


Then


Row 3 min @ 5k PR pace -10 sec

Rest 30 sec

Row 2 min @ 5k PR pace -10 sec

Rest 30 sec

Row 1 min @ 5k PR pace -10 sec

*If you fail a pace, drop your next target by 2 seconds, Continue that throughout the workout.

If you want some additional work, in your own time you can do:

Session 2:

6 sets

Row 2 min @ Z1

Row 3 min @ Z3


Session 3:

3 sets of all of the following

Row 20 sec @ 100%

Rest 1:10

Row 30 sec @ 95%

Rest 1:20

Row 2 min @ 5k pace -4 sec

Rest 3 min


Performance:

See Fitness Gymnastics: Midline Strength & Control (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

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. 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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