Friday 09.05.2025

Upcoming Events

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*There is no 9.30am CrossFit this Saturday. Fitness:  A. Push Press: 4s x 2r x 95-90%

*Use % of 3RM (4/4/25) with a 3-second pause at the bottom of the dip for each rep.

B. alt OTM x 15:

M1: 60 Double Unders

M2: 9 Hang Power Cleans + Max Toes to Bar

M3: Rest

*If you aren't getting 7+ Toes to Bar, reduce the Barbell load.

Performance:

See Fitness

Comp Class:

A. Throwdown #284

For time:

Run 400m

15 Bar Muscle Ups

9 Squat Cleans (100/65kg)

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Run 400m

10 Bar Muscle Ups

7 Squat Cleans (110/75kg)

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Run 400m

5 Bar Muscle Ups

5 Squat Cleans (120/80kg)

Notes:

*Intermediate loading: (80/55kg, 90/65kg, 100/65kg) OR 70-75-80% of 1RM Clean

*15 min time cap

B. 3 Rounds for time:

60 Double Unders

20 Toes to Bar

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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.