Wednesday 01.07.20

Fitness: 1. Turkish Get Up: Build to a quality 3 rep.


2. 3 Rounds:

1 Min Max Double DB Thrusters 22.5/15kg

1 Min Max Double DB Hang Power Clean

1 Min Max Double DB Hanging alt. Lunge

1 Min Max Hand Release Burpee

1 Min Max Echo Bike Calories

1 Min Rest


Dumbbells: 22.5/15kg 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. Front Squat: in 7 sets OT2M, find a max for the day,

then 2 x 2 x 90%


2. Power Clean: (OT90)

2 x 80%

1 x 85%

1 x 90%

3 Waves of this scheme.


Directly into with no breaks


3. Clean Pull (OT90)

4 x 85% + 10kg

3 x 90% + 10kg

2 x 95% + 10kg

1 x 100% + 10kg

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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