Wednesday 17.06.2026
- Kat
- Jun 14
- 2 min read
Upcoming Events and Info Fitness:
A. Deadlift In 18 minutes: 2-2-2-2-2-2-2
*Build from a moderate load to a heavy but quality 2 rep.
B. 3 Rounds for time:
400m Run
30 Russian KB Swings (32/24kg)
5m Dog Sled Pull & Push (125/100kg)
- 1 min rest -
Max Push Ups until the 15 min mark.
*15 min time cap
Performance:
A. Deadlift: In 18 minutes build to 1-2 reps at 97.5% over the course of 5-7 sets.
*Follow these %'s if you've been following the progressions in Weightlifting.
B. 3 Rounds for time:
400m Run
15 Power Cleans (60/40kg)
5m Dog Sled Pull & Push (125/100kg)
- 1 min rest -
Max Wall facing Strict HSPU until the 15 min mark.
*15 min time cap
Weightlifting:
(0 - 18 min)
Deadlift: Build to 1-2 reps at 97.5% over the course of 5-7 sets.
(18 - 32 min)
Back Squat: 6s x 2r x 90%
(32 - 45 min)
Push Press:
4 x 80%
3 x 85%
2 x 90%
4+ x 80%
Accessories if you have time after or if you did the Deadlifts in class, move the rest of it forward
5 Rounds:
12 Lying DB Tricep Extensions
2 Deficit (2") Deadlifts @ 45%
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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