Monday 06.07.20

How to increase your HRV

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Fitness: On the 6:00 x 5 Rounds:

21/15 Calorie Bike Erg

21 Kettlebell Swings 32/20kg

21 Goblet Squats 32/20kg

*Each round is for time. The score is total time. Performance: On the 6:00 x 5 Rounds:

21/15 Calorie Bike Erg

15 Double DB Hang Power Snatch 22.5/15kg

9 Thrusters 60/42.5kg

*Each round is for time. The score is total time. Weightlifting:

*Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. Week 11/12: We are right towards the end of the cycle, cut down on metcons to keep fresh, and recover fully.

1. Back Squat: 15 minutes to find a daily max.

2. Power Snatch: 1 x 60%, 70%, 75%, 80%, 85%, 90%, if the rep looks great and feels easy, then do another single at 95%. If you fail then 95% =100 Thruster penalty.

3. Snatch Pull: 1 x 100%, 110%, 120%, 130%, 140%

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