(Fun Kit) FRIDAY: Fitness: 1. Jefferson Curl: 2x10
2. Deadlift: 3 x 5 x 85%
3. For time:
20 Single Arm KB Thrusters
20 KB Sumo Deadlift High-pulls
20 KB Push Jerks
20 KB R.Rack Alt Lunge
20 KB Goblet Squats
Kettlebell: 24/16kg
*Unilateral movements must be 10 per side.
On The Minute, including 0:00, complete 4 burpees. Performance: 1. & 2. See Fitness
3. "Air Force"
For time:
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Barbell: 43/29kg
On The Minute, including 0:00, complete 4 burpees.
Compare to 21/5/2014
Chris Loftus 8.52 Weightlifting: 1. Deadlift 3 x 5 x 85%
2. Weighted Bar Dips: 3 x 8 AHAFA
3. Snatch Grip Bent-over Barbell Row: 15-12-8 AHAFA
4. Front Rack Hold
10 sec @ 80%
10 sec @ 90%
10 sec @ 100%
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
