The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Weighted Supine Pull Up: (OT90)
5 x 1 (5 sets to build to a heavy)
1 x max reps at 70% of today's heavy.
*If you don't have pull ups: each set complete 5 Supine Australian Pull Ups.
B. 2 Rounds:
In 15 minutes:
4000/3600mm Bike Erg
200m KB Farmers Carry (24/16kg)
Max Calorie Ski in the remaining time
- 5 min rest -
Performance:
A. See Fitness
B. Week 5 of Rowing Watt Progressions
2 sets:
5 min @ 95-105% of week 1 watt Av
10 min Row @ 85-95% of week 1 av
- 5 min rest -
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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