Friday 13.11.2026
Updated: 1 day ago
Fitness:
A. Snatch Grip Behind the Neck Press (OT2M)
5-5-5-5-5
*Keep these light enough so you can safely lower them onto your shoulders between reps.
B. 3 Rounds each for reps: (Every 6 minutes)
4 min AMREP:
10 Chest to bar Pull Ups
10 Lateral Burpees
10 Hang Power Cleans (50/35kg)
Max Bike Erg Calorie
- 2 minutes rest -
*Modify Pull Ups to Pull Ups or Jumping C2B.
*If you modify the Cleans load, ensure it still needs to be broken.
Performance:
A. See Fitness
B. 3 Rounds each for reps: (Every 6 minutes)
4 min AMREP:
10 Bar Muscle Ups
10 Lateral Burpees
10 Hang Power Cleans (70/47.5kg)
Max Calorie Echo Bike
- 2 minutes rest -
*If 10 is a lot, stop the MU's at 1:30
*Modify MU to jumping.
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 competitors' 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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