Monday 08.06.20

Fitness: For time: 1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees


2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees


3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees Performance: See Fitness Weightlifting: (Remember, it is a requirement to complete the CFC Weightlifting Warm Up before the start of the Weightlifting class. Visit our YouTube page if you wish to see it).

Week 7/12 [deload]

1. Muscle Snatch 5 x 5 x 45% (of 1RM Power Snatch) OTM


2. 5 Sets: Alternate every 90 seconds

A. 2x Pause Power Snatch @ 60% (2 sec pause in the catch)

B. 6x Behind the Neck Snatch Grip Press ASAFA


3. Back Squat: 4 x 4 x 85%

then

3 x 5 x Jumping Back Squat 20/15kg

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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