Friday 19.06.20

(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.


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