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Kat

Saturday 06.08.22

Updated: Aug 2, 2022

 

Fitness:


Mobility: Narrow Stance Squat Pulse + Hamstring Pulse: 6s x 3 + 3


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.


Compare to 21/8/21

Marshall & Brad: 502 Calories

Laura G & ???: 325 Calories


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.


Compare to 21/8/21

Milla & Amy: 393 Calories


Competitors:


A. Week 7 of Bar Muscle Up Progression: For time: 14 x 25% of Max Unbroken set. Then AFAP complete the remaining reps from your 20 x 20% week 6 effort.


B. Spend approximately 15 minutes per movement. Build to a heavy on each, but not extreme, and keep good positions.


B1. 10m Rope Pull + Dog Sled Push


B2. 10m Overhead Yoke Carry


B3. 10m Farmer's Carry


 

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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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