Thursday 28.05.20 [RIP Harambe]

*Sadly due to social distancing we can't do the Harambe Hero WOD, but if you get the chance please eat a banana today. Fitness: Week 1/12 Aerobic Rowing Work:


5 x 300m, rest 1 min between. 70%, 75%, 80%, 85%, 90% efforts respectively.

+

4 Sets;

Row 4 min @ 5k PR Pace + 2 sec, rest 1 min between.


*If you want to do some additional aerobic work in your own time throughout the week as we do the program, this week's sessions are:


Workout 2:

Row 30 min @ Z2 (60-70% of Max HR) (should be slower than 5k pace by 15-20sec+/500m


Workout 3:

10 sets of:

Row 30 sec @ 85% (of a 30 max 30 second effort)

Row 30 sec @ 50%


then, rest 5 minutes, into


10 sets of:

Row 30 sec @ 85%

Row 30 sec @ 50%

Performance:

See Fitness Gymnastics: Kipping Pull Ups (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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