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  • Kat

Monday 20.11.23

Updated: Nov 24, 2023

Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.


A. 4 Rounds for load in 16 minutes

10 Slantboard DB Goblet Squats

30 sec Weighted Plank

B. 4 Rounds:

3 min work, 1 min rest

300m Run

Max Kettlebell Swing in the remaining time (32/24kg)

Performance (Open and Quarterfinal focus):

A. Back Squat: In 16 minutes

1 @ 87.5%

5 @ 60% (21X1 tempo)

5 @ 65% (21X1 tempo)

Max reps (-1) @ 70% (21X1 tempo)

B. 4 Rounds:

3 min work, 1 min rest

300m Run

Max Power Clean & Jerk in the remaining time


A. 4 Rounds:

10 Slider Jacknives

10 Slider leg Curls

B. 5x Sets for time

25/20 Cal C2 Standing @ damper-10

25/20 C2 Seated @ damper-5

400m Run

- 2 min rest


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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