Fitness: In Pairs:
5 x 5 Min AMRAPs, beginning on the 5 minutes:
400m Run (together)
30 Wall Balls
100 alt Hang DB Snatch 22.5/15kg
*Score is total Snatches
Performance: In Pairs:
5 x 5 Min AMRAPs, beginning on the 5 minutes:
400m Run (together)
30 Wall Balls
50 Hang Power Snatch 50/35kg
*Score is total Snatches
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). 1. Back Squat: OT3
In 5 - 7 sets, build to 95% of your 1RM for a triple. All sets must be 3s.
2. Snatch High Pull: OT90sec
5 x 3 x 80%
directly into
3. Clean Pull: 5 x 3 x 80%
4. Snatch Grip Bent-over Barbell Row: 20-15-10 AHAFA Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions and have a good grounding in the basic CrossFit movements. 1. Session 2 from Thursday's Rowing if you completed Session 1. If not then session 1. 2. In Pairs: 0 - 10 min: 50 Bar Muscle Ups 50m Handstand Walk (5m increments) 10 - 20 min: 60 Strict Handstand Push-Ups 40 Ground to Overhead 50/35kg 20 - 30 min: 70 Chest to Bar Pull-Ups 30 Burpee Box Jump Over 48" Score is the total time of all 3 workouts added together.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
