Friday 10.07.20

(Fun Kit) FRIDAY: Fitness: 1. Barbell Row: 10 minutes to find your 5RM, then

2 x 5+ sets at 80% of 5RM OT2M


1. 15 Min AMRAP

12 Deadlifts 70/47.5kg

9 Box Jumps 30/24"

6 Half Kneeling Landmine Press 40/25kg (on each side)


(Count the bar like usual for landmine weights).


2. Barbell Row: 10 minutes to find your 5RM, then

2 x 5+ sets at 80% of 5RM OT2M Performance: 1. 15 Min AMRAP

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 70/47.5kg


2. See Fitness Weightlifting: 1. Barbell Row: Find your 5RM, then

2 x 5+ sets at 80% of 5RM


2. Front Rack Hold:

10 sec x 85%

10 sec x 95%

10 sec x 105%


3. Hex Hold:

3 x 30 sec AHAFA


Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.


171 views