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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