Wednesday 19.08.2026
- Jason
- 6 days ago
- 1 min read
Upcoming Events and Info Fitness:
A1. Barbell Staggered Stance Romanian Deadlift (31X1 tempo)
4 x 8-12 reps (OT2.5M)
A2. Banded Nordic Curls:
3 x 5-6 (OT2M)
B. 17 min AMRAP
20 Russian KB Swings (32/24kg)
20m Dog Sled Push (125/100kg)
20 Toes to Rings
20/15 Calorie Bike Erg
Performance:
A. Snatch: In 16 minutes
3 sets of 1.1.1.1.1 reps @ 70-80% of 1RM
*Rest 15-20 sec between reps.
*Rest as needed between sets.
B. 17 min AMRAP:
5 Power Snatches (70/47.5kg)
20m Dog Sled Push (125/100kg)
20 Toes to Rings
20/15 Calorie Echo Bike
Weightlifting:
(0 - 15 min)
A. Snatch:
3 sets of 1.1.1.1.1 reps @ 70-80% of 1RM
*Rest 15-20 sec between reps.
*Rest as needed between sets.
(15 - 30 min)
C. Push Jerk:
8s x 2r x 75-80%
(30 - 45 min)
Front Box Squat:
*Build to a challenging, but where you maintain position.
*Pause on box below parallel.
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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