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  • Kat

Friday 26.05.23

Updated: May 23, 2023



A. 10 minutes to build to a 3RM Weighted Pull Up:

*If you don't have 3 unbroken strict pull-ups complete


Min 1-5: max Chin over Bar Hold

Min 6-10: 3 Banded Pull Ups

B. 4 rounds:

2 min on / 2 min off:

8 Deadlifts (122.5/82.5kg)

8 alt DB P. Snatch (22.5/15kg)

Max Calorie Ski in the remaining time


A. See Fitness

B. 4 rounds:

2 min on / 2 min off:

8 Deadlifts (122.5/82.5kg)

8 KB Snatch (32/20kg) *4 each side

Max Ring Muscle Ups in the remaining time.

*If you don't have Ring Muscle Ups:

Rounds 1 and 3 complete Chest to Ring Pull Ups, and 2 and 4 complete strict Ring Dips.

**If you have 3 unbroken of each, complete strict low transitions.

Competitors Class:

A. All Stars Event 1:

'Swan n Dunne"

(Bar Facing Burpees + DB & barbell Snatches / Clean and Jerks)

B. All Stars Event 2:

"Newbury N Grove"

(100 T2B for time Sync /


20 Wall Balls

50 Double Unders)


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors' programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.

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