Friday 11.04.25

Upcoming Events

---

Fitness:

A. 3 alt sets: alt every 90 seconds

A1. 5 Weighted Pull Ups (leave 1 rep in the tank or go a little heavier than last week)

A2. 12-15 DB Cuban Press

A3. 5 Single Arm Renegade Row (e side)

*Use a band if you don't have 5 strict pull ups UB

B. For max reps:

0 - 5 min: Max Calorie Row

5 - 6 min: 1 min rest

6 - 10 min: Max Push Ups

10 - 11 min: 1 min rest

11 - 14 min: Max Abmat Sit Ups

14 - 15 min: 1 min rest

15 - 17 min: Max Double Unders

Performance:

See Fitness

Competitors Class/Open:

A. #tttTD280

For time:

20-40-60-80-100

Double unders

2-4-6-8-10

Squat Clean and Jerks @ 77.5/55kg

*12 min cap B. 3 Rounds for reps

3 min work, / 2 min rest

30/22 Cal Echo

Max Calorie Row in the remaining time

---

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.