Wednesday 08.07.20

Fitness: 1. Front Squat: 25 minutes to find your 1RM


2. 2 x 4 Min AMRAPs, 2 minutes rest between:

21-15-9

Front Squats 50/35kg

Chest to Bar Pull-Ups

*Continue from where you finish after the first 4 minutes 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: 25 minutes to find your 1RM


2. Power Clean:

3 x 70%, 72.5%, 75%

2 x 80%, 85%

1 x 90%, 95% (if 90% feels great and you're certain you will get it, go for 95%, otherwise do another at 90%).

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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