Wednesday 01.07.2026
- Nicole Ascott
- Jun 28
- 1 min read
Upcoming Events and Info Fitness:
A. Clean Pull: (OT2.5M)
3 x 4r x 120% (or challenging but able to maintain position).
B. 3 x 4 min AMREPs
50 Air Squats
20 Push Ups
10 Hang Power Cleans (60/42.5kg)
Max Calorie Ski in the remaining time
- 1 min rest between rounds -
Performance:
A. See Fitness
B. "Nasty Girls"
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (60/42.5kg)
*15 min time cap
Compare to 14/8/17
Wacey B: 6.40
Rach D: 7.30
Weightlifting:
(0 - 18 min)
Back Squat: Build to a tough single but not true max out without going to failure.
(18 - 32 min)
Push Press:
2s x 1r x 95%
2 x 2 x 85%
(32 - 45 min)
Clean Pull: 3 x 4r x 120%
*If you did the Clean Pulls in class:
5 Sets for load/quality:
8-10 GHR's
8-10 Lying Tricep Extension
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup 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.
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