SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app. The class is capped at 22 people.)
Fitness:
30 Min AMRAP
80/60 Calorie Row
60 Russian KB Swings 32/24kg
40 Toes to Bar
20 Single Arm alt. Devil Press 22.5/15kg
Performance: 30 Min AMRAP 80/60 Calorie Row 60 Toes to Bar 40 Hang Power Clean 60/40kg 20 Single Arm alt. Devil Press 22.5/15kg Weightlifting: 1. Back Squat: (OT2.5M) 5 x 60%, 65%, 70%, 75%, 80%, 85%, 87.5% 2. Pause Snatch Balance + Snatch Balance: (1 + 1) x 50%, 60%, 70%, 80%, 85% *of Snatch 3. Snatch Pull 3 x 5 x 110% directly into 4. Clean Pull 3 x 5 x 110% Competition Club: 1. If you didn't do the 5k Row from Tuesday do that. If you've done that, you have some time to make up any of the extras or Weightlifting you missed from this week. 2. 10 Min AMREP: 3 Muscle Ups 3 Echo Bike Cals
3 Muscle Ups
6 Echo Bike Cals
3 Muscle Ups
9 Echo Bike Cals
3 Muscle Ups
12 Echo Bike Cals
3 Muscle Ups
15 Echo Bike Cals.
..continue to follow this pattern until 10 minutes elapses.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
