Fitness: 1. Strict Pull-Ups or Strict Chest to Ring Week 9
For time - 7 x 40% of your Max Unbroken set. After these 7 sets, do the remaining reps from your week 5 total broken up however you like.
2. 3 x 3 Min AMRAPs
3-6-9-12 etc *If you don't have a fun kit, buy-in with a 2k Run.
Toes to Bar
Burpee Box Jump Over 24/20"
3 minutes rest between rounds. Performance: See Fitness. Weightlifting: 1. Push Jerk + Split Jerk: 5 x (3 + 1) x 65-70% of Push Jerk.
2. Push Press with eccentric overload: (80X0) Lower the bar very slowly and gradually lower the elbows so as soon as the bar makes contact you can go immediately into the next rep.
3 x 5 As heavy as possible
3 x 3 As heavy as possible
(same as last week, aim to add a little more)
3. Front Rack Hold:
10 sec x 70%
10 sec x 80%
10 sec x 90%
4. Hex Hold: 5 x 50% of last weeks max effort Holds with 10/8kg
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
