Saturday 20.06.20

Fitness: In Pairs: 30 Min AMRAP


20 Burpee Box Jumps 24/20"

300m Run (together)

40m Hanging Walking Lunge (22.5/15kg)

50/40 Calorie Echo Bike

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. 1. Back Squat: In 5-7 Sets build to a double at 97.5%.

All sets must be doubles.


2. Push Jerk: Find your 3RM.

Then 8 x 1 at that weight.


3. Clean:

1 x 70%, 75%,

3 x 1 x 80%

Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. 1. 20 sets:

Row 30 sec @ 85%

Row 30 sec @ 50%


2. For time:

2 Rounds:

12/9 Muscle Ups

9 Box Jumps 40/30"


2 Rounds:

12 KB Snatch 32/24kg

9m Front Rack Walking Lunge 70/50kg


2 Rounds:

12 Sandbag Cleans 65/45kg

9 Deficit HSPU 9/6"

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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