Thursday 30.07.20

Fitness: Session 1:

Row 3 min @ 5k PR pace -7 sec, rest 30 sec

Row 3 min @ 5k PR pace -7 sec, rest 30 sec

Row 3 min @ 5k PR pace -7 sec,

rest 5 mins, into


3 sets

Row 6 min @ 5k PR pace -2 sec, rest 60 seconds

If you want to do some extra work on in this cycle:

Session 2:

6 sets

Row 2:30 @ Z1

Row 2:30 @ Z2


Session 3:

3 sets of all the following

Row 20 sec @ 100%

Rest 1:10

Row 30 sec @ 95%

Rest 1:30

Row 2 min @ 5k pace -2 sec

Rest 3 min


Performance:

See Fitness Gymnastics: Cycle Re-Test 1. 5 Minutes Max Muscle Ups or Strict Pull Ups 2. 5 Minutes Max Strict Handstand Push Ups or Push Ups 3. 5 Minutes Max Toes to Bar 4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk 5. Max L-Sit Hold 6. Max Tuck Hold (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. 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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