Tuesday 19.05.20

TUESDAY: Fitness 1. Progressions: Push up or HSPU: *If you cannot do at least 5 Strict Push Ups from your toes or 5 Strict HSPU contact your coach for modification options. We want to give you progressions so you can get these sorted. Week 7 For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like. 2. 15 Min AMRAP: 300m Run 20 Front Rack PVC Sit Ups 10 Chest to Bar Pull Ups Performance: 1. See Fitness 2. 300m Run 20 Front Rack PVC Sit-Ups 10 Bar Muscle Ups Weightlifting: 1. Clean Pull + Power Clean: 5 x (3+1) x 70% 5 x (1+1) x 80% *Complete 5 seated box jumps after each set. 2. Bench Press: 1 x 1 x 97.5% 5 x 3 x 87.5% 3. Chin Ups 3 x Max Reps (OT2M)

Competitors: 1. Week 7 Toes to Bar/Rings progression: For time - 11 x 30% of your Max Unbroken set. After these 11 sets, do the remaining reps from your week 5 total broken up however you like."

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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