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