Wednesday 10.06.20

Fitness: Skill & Mobility: The Shoe Roll 1. Good Mornings

2 x 10 x 20% (of 1RM Deadlift)

2 x 8 x 25% (of 1RM Deadlift)


2. Romanian Deadlifts

5 x 12 x 35% (of 1RM Deadlift)


3. Tabata Echo Bike Calories:

8 Rounds: 20 work, 10 rest.

The score is total calories. Performance: See Fitness: Weightlifting: (Remember, it is a requirement to complete the CFC Weightlifting Warm Up before the start of the Weightlifting class. Visit our YouTube page if you wish to see it). 1. Power Snatch + Overhead Squat + Snatch:

7 x (1 + 1 + 1) x 60% OT90


2. Front Squats: 6 x 2 x 85%


3. Good Mornings

2 x 10 x 20% (of 1RM Deadlift)

2 x 8 x 25% (of 1RM Deadlift)


4. Romanian Deadlifts

5 x 12 x 35% (of 1RM Deadlift)

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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