Thursday 09.07.20

Fitness: Aerobic Row Progressions: 7/12

Session 1:

3 sets:

Row 4 min @ 5k PR pace -4 sec

Rest 30 sec


Then, rest 5 minutes, into


3 sets:

Row 4 min @ 5k PR pace -4 sec, rest 30 sec between


If you want to do some supplementary work, in your own time complete: Session 2:

10 sets:

Row 10 sec @ 100% (Z5)

Row 20 sec @ 85% (Z3)

Row 30 sec @ 50% (Z1)


Then, rest 5 min, into


14 sets:

Row 40 sec @ 80% (Z3)

Row 20 sec @ 50% (Z1)


Session 3:

Row 15 min @ 5k PR pace +2 sec

Rest 5 min

Row 15 min @ 5k PR pace +2 sec

Performance:

See Fitness Gymnastics: Week 1 of Ring Series: Front Lever, Strict Ring Dips and Ring Swings (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

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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