Friday 22.05.20

(Fun Kit) FRIDAY: Fitness: 1. Week 7 Progressions: Strict Pull Up or Strict Chest to Ring For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like. 2. 15 Min AMRAP 3 Deadlift 100/70kg 3 Push Ups 3 Box Jump 30/24" 3 Strict Pull Up Performance: 1. See Fitness 2. 15 Min AMRAP 3 Power Snatch 70/47.5kg 3 Strict HSPU 3 Box Jump 30/24" 3 Strict Pull Up Weightlifting: 1. Push Jerk: 2 x 70%, 80%, 85%, 80%, 70% (OT2.5M) 2. Tempo Z Press (31X0) 5-3-2-2-3-5 3. Front Rack Hold: 10 sec x 75% 10 sec x 85% 10 sec x 95% Competitors: 1. Week 7 Ring Dip or Dip Progressions: For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like.

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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