Fitness: On The 5 Minutes for 5 Rounds
10 Burpee Box Jumps 24/20"
20 Kettlebell Swings 32/20kg
400m Run
Performance: On The 5 Minutes for 5 Rounds
10 Burpee Box Jumps 24/20"
20 Hang Power Snatch 40/30kg
400m Run Weightlifting: 1. Back Squat: (OT2.5M)
5 x 60%, 65%, 70%, 75%, 80%, 85%, 90%
2. Snatch Shrug from Pockets + Snatch from Pockets: 5 x (1+1). Start at 40% and then build as technique allows. If you have to step forward or back when standing the bar up, don't increase the load.
3. Snatch Pull: OT2M
7 x 100%
5 x 110%
3 x 120%
5 x 110%
7 x 100%
4. Clean Pull: OT2M
3 x 105%
2 x 115%
1 x 125%
Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. 1. 10 sets of:
Row 30 sec @ 85%
Row 30 sec @ 50%
then, rest 5 minutes, into
10 sets of:
Row 30 sec @ 85%
Row 30 sec @ 50%
2. For time:
50 Pull Ups
50 Thrusters 35/25kg
30 Chest to Bar Pull-Ups
30 Thrusters 42.5/30kg
10 Bar Muscle Ups
10 Thrusters 60/42.5kg
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
