Friday 04.04.25
- Kat
- Mar 31
- 1 min read
Fitness:
A. In 12 minutes find a 3RM Pause Push Press (3 sec pause in the dip)
B. 17 min AMRAP:
60 Abmat Sit Ups
50/40 Cal Row
40 Push Ups
30 Double DB alt. Box Step-ups (22.5/15kg) (20"" both)
20 Pull-Ups
10 2x DB Deadlifts (22.5/15kg)
Performance:
A. See Fitness
B. 17 min AMRAP:
60/50 Cal Row
50 Toes to Bar
40 Handstand Push Ups
30 Double DB alt. Box Step-ups (22.5/15kg) (20" both)
20 Chest to Bar Pull-Ups
10 2x DB Clean and Jerks (22.5/15kg)
Competitors Class/Open:
*Do today's WOD and then this is some additional work. If you're feeling cooked just do it at around 70%
A. 10 Rounds for quality in 15 minutes
1 Rolling Pistol (e side)
2 Parallette HSPU (kipping)
B. 2 Rounds: 2 min work, 2 min rest
2-4-6-8-etc
Strict HSPU
alt Pistols
C. 4 Rounds for time:
1600/1500m Bike Erg
25 Bar Facing Burpee
*30 min cap
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. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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