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  • Writer's pictureJason

Wednesday 14.07.21

Updated: Jul 12, 2021


1. Cycle Week 11: Deadlift 5s x 3r x 93% 2. 10 Min AMRAP:

4 Deadlifts 100kg (or 73% of 3RM)

8 Box Jump Over (30/24")

12 Dead Ball Slams (20/15kg)

then starting at the 10-minute mark

2000/1800m Row

Your score is the total seconds of the workout minus how many reps you did. The lower the number the better.

Performance: 1. See Fitness

2. In 18 minutes:

Buy In: 2000/1800m Row

then in the remaining time


2 Power Snatch (60/42.5kg)

4 Overhead Squats (60/42.5kg)

8 Box Jump Over (30/24")

Sweat: 8 Rounds: 2:00 work / 2:00 rest

25/18 Calorie Ski

Max Calorie Echo Bike in the remaining time


3 Rounds: 1:00 work / 1:00 rest

Weighted Sorensen Hold


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.

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