Jason
Jul 12, 20201 min
Fitness:
AMRAP 7:
9 Strict Chest to Bar Pull Ups
18 Alt F.Rack Lunges 40/30kg
18/15 Calorie Row
18 Toes to Bar
Rest 3 Minutes
Repeat
Performance:
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats (100/70kg)
15/12 Calorie Echo Bike
18 Toes to Bar
Rest 3 Minutes
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats (85/60kg)
15/12 Calorie Echo Bike
18 Toes to Bar
Weightlifting:
Week 12/12: We are right towards the end of the cycle, cut down on metcons to keep fresh, and recover fully.
1. Snatch: 20 minutes to find your 1RM Power Snatch. Then an additional 10 minutes to keep building and work to a 1RM Snatch.
2. Back Squat (OT2M): 1 x 60%, 70%, 75%, 80%, 85%
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.