Wednesday 20.05.2026
- Kat
- May 17
- 1 min read
Upcoming Events and Info Fitness:
A. 5 sets every 2:30
5 B-Stance DB Romanian Deadlifts (e side)
5 Prone Bent Knee Glute Lift Off w/ Abmat Under Hips (pause at top) (e side)
B. 5 Rounds for time:
25/20 Calorie Row
15 Russian KB Swings (32/24kg)
- 90 sec rest between rounds -
Performance:
A. Hang Power Clean + Power Clean: 12 minutes to build to a heavy complex.
*Dump between lifts.
B. 5 Rounds for time:
25/20 Calorie Row
10-8-6-4-2 Power Clean
Rd 1: 60/40kg
Rd 2: 70/47.5kg
Rd 3: 80/55kg
Rd 4: 90/65kg
Rd 5: 100/70kg
- 90 sec rest between rounds -
*22 min time cap, 15 a strong target.
*If last load is above 1RM, use 50,60,70,80,90% of today's complex.
Weightlifting:
(0 - 15 min)
Back Squat: 6s x 2r x 80%
(15 - 30 min)
Deadlift (w reset): Build to 2 reps at 90% over the course of 5-7 sets.
(30 - 45 min)
Bench Press; Find a 4RM. Then, 3s x 4r x 80% of that.
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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