Wednesday 17.06.20

Fitness: 1. 5 Rounds:

Alt movement every 90 seconds

A. 3 Weighted Chest to Bar Pull Up

B. 10 alt Hanging Weighted Step Ups


2. 5 Rounds

90 seconds work: 90 seconds rest

200m Run

Max Ski Calories in the remaining 90 seconds 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: 6 x 2 x 87.5%


2. Hang Power Clean + Power Clean: 10 x (1 + 1) x 85% (OT2M)


3. Clean Pull:

4 x 85%

3 x 90%

2 x 95%

1 x 100%

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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