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.
