rowing – CrossFit Output

Monday 25/11/19…”Sentadilla de espalda”

November 24, 2019November 24, 20191nnes001

21-15-9 reps, for time of:
Back Squat @1x bodyweight
Row, 500 m

Wednesday 13/11/19…Strength in Numbers

November 12, 20191nnes001

Strength Test 2
Front Squat

In 20 minutes build to a 1rm Front Squat from the racks.

Conditioning
Working in 3’s for Max Reps

Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance

Tuesday 5/11/19…”The Great Race”

November 4, 2019November 4, 20191nnes001

Part 1
Row 3200m in Teams of 3

Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar

Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed

Tuesday 22/10/19…Down Day

October 21, 20191nnes001

Strength

Power Clean 3-3-3-3-3 (20 Mins)

Conditioning
500/400m Row @80%
rest 2 mins between sets
x 6

Monday 30/9/19…Road Map

September 29, 20191nnes001

5 Min AMRAP of

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Distance Row

Rest 2 Mins

5 Min AmRAP

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Cals Assault Bike

Monday 23/9/19….”Tumbleweed”

September 22, 2019September 22, 20191nnes001

“Tumbleweed”

Complete as many rounds as possible in 20 mins of:
5 Push Press, 52.5/35 kg
10 Deadlifts, 52.5/30 kg
20 Row Calories
40 Double Unders

Friday 20/9/19….Atabat

September 19, 20191nnes001

Tabata
Toes-to-bar
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 20/15 kg
Row Calorie

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.