Fitness: 1. Deadlift: 4 x 3 x 85%
2. For Time:
400 Meter Run
6-9-12:
Double DB Russian Swing 22.5/15kg
Lateral Barbell Burpees
400 Meter Run
12-9-6:
Double DB Russian Swing 22.5/15kg
Lateral Barbell Burpees
400 Meter Run Performance: 1. See Fitness
2. For Time:
400 Meter Run
6-9-12:
Deadlifts (90/65kg)
Lateral Barbell Burpees
800 Meter Run
12-9-6:
Deadlifts (90/65kg)
Lateral Barbell Burpees
400 Meter Run Weightlifting: 1. Mid Thigh Shrug + Mid Thigh Clean + Clean: 5 x (1 + 1+1) x 50%, 60%, 70%, then last 2 are your choice (OT2M)
2. Front Squat: 6 x 2 x 80% (OT2M)
3. Deadlift: 4 x 3 x 85%
*If you did this in the class, catch up anything you missed yesterday or ask a coach.
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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