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  • Kat

Wednesday 21.12.22



A. Deadlift: 12 minutes to build to a heavy 3 rep max.

B. AMRAP 18:

15/12 Calorie Echo Bike

12 Power Cleans 60/42.5kg

9 Burpee Box Jump Overs (30″/24″)

Compare to 23/12/20

Chris B: 6 +3 P. Cleans

Jen: 5 + 9 P. Cleans


A. Deadlift: Wave 3, Week 3 of your 5/3/1. 12 minutes to complete at least 3 warm-up sets and then 5 x 75%, 3 x 85%, 1+ x 95%

B. See Fitness


Warm Up: 10-minute nose breathing Bike Erg. Increase the damper a little every minute but don't slow your RPM.

0 Min: Max Echo Bike Calories in 10 minutes

Compare to 4/11/20, 9/12/20 & 15/12/21

Fergus: 195

Kim H: 78

10 Min: Death by Burpees

*So on the 11th minute, complete 1 burpee, 12th minute 2 etc., until you can no longer keep up.

Your score is your 10-minute effort plus your total burpees.

Compare to 4/11/20, 9/12/20 & 15/12/21

Fergus K: 18

Chloe: 12


Have some attempts at some 1RMs to feel out where you sit at the end of the year. If you didn't get your Deadlifts done in the class, make sure you get them done at some stage in this session.

Lifts in order of importance to have recent maxes for.


Clean & Jerk

Rack Jerk or Clean if one is really hampered by the other

Power Snatch

Power Clean

Push Jerk

Overhead Squat

Snatch Balance


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 Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.

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