Saturday 30.05.20

Updated: May 28

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.


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