Fitness: In teams of 3: 40 Min AMREP:
Males: 20-40-60-80-100-120-etc
Females: 15-30-45-60-75-80-etc
Calorie Echo Bike
Calorie Row
Calorie Ski
*Change partners whenever you like, however after you finish a working set, complete a 150m run.
Performance: See Fitness. Weightlifting: 1. Back Squat: (OT2.5M)
5 x 65%, 70%, 75%, 80%, 85%, 87.5%, 92.5% *If you aren't certain you will make the set, get 2 spotters on either side. Bar hits the floor = 100 x 20kg Thrusters.
2. Snatch Shrug from Pocket + Hang Snatch: (1 + 1) x 50%, 60%, then 4 more sets to build.
3. Snatch Pull: (OT2M)
5 x 110%
3 x 120%
1 x 130%
3 x 120%
5 x 110%
4. Clean Pull: (OT2M)
3 x 110%
2 x 120%
1 x 130% Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. **First 12 people to reserve spot to this class get Rowers. 1. Row
12 sets of:
Row 30 sec @ 85%
Row 30 sec @ 50%
Then rest 5 mins, into
12 sets of:
Row 30 sec @ 85%
Row 30 sec @ 50% * There should be at least 40 seconds between your 85% and 50% effort speeds.
2. In teams of 3: 30 Min AMRAP 40 Bar Muscle Ups 50 Devil's Press 22.5/15kg 60 Double Dumbbell Thrusters 22.5/15kg 70/50 Calorie Echo Bike 80m Handstand Walk (10m Unbroken Increments)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
