Saturday 27.06.20

Fitness: In Pairs: 40 Min AMRAP

100 Back Rack alt. Step Ups 20/15kg

2000m Run (10 x 200m alternating)

3000m Echo Bike (10 x 300m alternating)

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 to 7 sets, build to a Back Squat double at 100% of your 1RM. All sets must be doubles. (Do not go above this!)

2. Push Jerk: 3 x 3 x 80% of last weeks 3RM. Then,

2 x 10 Touch and Go Push Jerks @ 60-70% of last weeks 3RM.

3. Snatch:

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. Weekly Aerobic work:

Session 3 from Thursday as long as session 1 and session 2 have been done.

2. In Pairs: 20 Min AMRAP

10 Muscle Ups

10 Power Snatch 60/40kg

10 Bar Muscle Ups

10 Squat Clean 60/40kg

10 Strict HSPU

10 alt F. Rack Lunge 60/40kg

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Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.