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.
