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  • Kat

Saturday 21.05.22

Updated: May 17, 2022



In Pairs: 25 Min AMRAP:

40/30 Calorie Row

10 Sandbag Over the Box (65/45kg, 30")

40/30 Calorie Ski

20 Hanging 2x DB alt Box Step Ups (24/20")

40/30 Calorie Bike Erg

30 Hanging 2x DB Walking Lunges

Dumbbells: (22.5/15kg)


See Fitness.


A. Week 2 of Bar Muscle Up progressions:

7 x 40% of Max Unbroken Set from 6th of May

B. In 20 minutes

4 Squat Snatches @ 70%

3 Squat Snatches @ 75%

2 Squat Snatches @ 80%

4 Squat C&J @ 70%

3 Squat C&J @ 75%

2 Squat C&J @ 80%

In the remaining time build to a 1RM Snatch & Clean and Jerk. Your score is the total kg of your 2 best lifts.

C. 10 Min OTM:

30 Double Unders, Max Calorie Row in the time remaining.

Score is total Calories. Any uncompleted Double Unders roll over into the next round.


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 up to date with announcements, news and info - join our private Slack group. The link to join is here.

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