Saturday 06.06.20

Updated: Jun 5

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.


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