Monday 22.06.20

Fitness: 1. Front Rack Step Up: 3 x 20%, 25%, 30%, 35%, 40% of last weeks heaviest Triple Back Squat, or your Back Squat 3RM.


2. 15 Min AMRAP

5 Strict Pull Ups

10 Push Ups

15 Goblet Squats 22.5/15kg Performance: See Fitness 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. Cycle Week 9/12

1. Back Squat: 5 x 3 x 90%


2a. Power Snatch: 7 x 1 x 90%

b. Snatch Pull: 7 x 3 x 110%

*Alt between A and B every 90 seconds.

**Focus with the Power Snatch on keeping a straight bar path, but gradually receive the bar lower with control.

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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