(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.
