Monday 13.07.20

Fitness: AMRAP 7:

9 Strict Chest to Bar Pull Ups

18 Alt F.Rack Lunges 40/30kg

18/15 Calorie Row

18 Toes to Bar


Rest 3 Minutes


Repeat Performance: AMRAP 7:

9 Bar Muscle-ups

12 Front Squats (100/70kg)

15/12 Calorie Echo Bike

18 Toes to Bar


Rest 3 Minutes


AMRAP 7:

9 Bar Muscle-ups

12 Front Squats (85/60kg)

15/12 Calorie Echo Bike

18 Toes to Bar Weightlifting:

Week 12/12: We are right towards the end of the cycle, cut down on metcons to keep fresh, and recover fully.

1. Snatch: 20 minutes to find your 1RM Power Snatch. Then an additional 10 minutes to keep building and work to a 1RM Snatch.


2. Back Squat (OT2M): 1 x 60%, 70%, 75%, 80%, 85%

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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