Friday 12.06.20

(Fun Kit) FRIDAY: Fitness: 1. Strict Pull Ups or Strict Chest to Ring Week 10

0 Min: Max Unbroken

3 - 8 Min: Max Reps in 5 minutes


2. 15 Min AMRAP

24 Alt Barbell Step Ups 20/25kg 24/20"

16 Front Rack PVC Sit-Ups

4 Rope Climbs

2 10m Dog Sled Push (1x Push, 1x Pull) 100/70kg Performance: See Fitness Weightlifting: 1. Push Jerk + Split Jerk:

5 x ( 2 + 1 ) x 70-75% of 1RM Push Jerk


2. Front Rack Hold: OT2M

10 sec @ 75% of Max

10 sec @ 85% of Max

10 sec @ 95% of Max


3. Ring Push-Ups:

8 Rounds: 20 sec on, 40 seconds rest

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


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