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Sunday 29.08.21

Fitness: 'Power Sandwich'


5-minute nasal breathing Row

1 min rest, then

On the 90 for 4 rounds

Highest Calorie/h Bike Erg

Highest Calorie/h Row

Highest Calorie/h Ski

then

5 minute easy Row

1 min rest, then

*Score is the highest number you can get the machine up to on each effort. All up the total 12 numbers. Performance: See Fitness Bulletproof Strength Class: 1. 5-7 Rounds to build to a heavy set of 8 per side Bulgarian Deadlift,

superset each set with a sub maximal set of wide grip pull ups.


2. 5-7 sets to build to a heavy set of 3 reps of a Turkish Get Up.


3. 15 Min OTM: 40 work / 20 rest

Barbell Good Morning

Tuck Hold

Glute Bridge Hold

Reverse Nordic Curl

Barbell Z Press Open Gym 10am - 12pm: Please remember to sign in.

 

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.





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