Jason
May 17, 20201 min
(Fun Kit) FRIDAY:
Fitness:
1. Week 7 Progressions: Strict Pull Up or Strict Chest to Ring
For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like.
2. 15 Min AMRAP
3 Deadlift 100/70kg
3 Push Ups
3 Box Jump 30/24"
3 Strict Pull Up
Performance:
1. See Fitness
2. 15 Min AMRAP
3 Power Snatch 70/47.5kg
3 Strict HSPU
3 Box Jump 30/24"
3 Strict Pull Up
Weightlifting:
1. Push Jerk:
2 x 70%, 80%, 85%, 80%, 70% (OT2.5M)
2. Tempo Z Press (31X0)
5-3-2-2-3-5
3. Front Rack Hold:
10 sec x 75%
10 sec x 85%
10 sec x 95%
Competitors:
1. Week 7 Ring Dip or Dip Progressions:
For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.