Friday 17.04.2026
- Kat
- 2 days ago
- 1 min read
Fitness:
A. Pause (3 sec) Front Squat: E2 min x 5 sets:
5s x 1r
- directly into
OTM x 3 mins:
3 Back Squat Jumps
*Load around 20% of 1RM Back Squat
B. Every 4 minutes for 12 minutes (3 rounds)
15 Box Jump Over
12 Power Snatch
9 Thrusters
Max Burpee Box Jump Over
Box: (24/20")
Barbell: (30/20kg)
*If you don't get any BBJO reduce the Barbell load
*Set 1 - AMRAP Until 3 min mark
*Set 2 - AMRAP Until 3:30 mark
*Set 3 - AMRAP Until 4 min mark
Performance:
A. See Fitness
B. Every 4 minutes for 12 minutes (3 rounds)
15 Box Jump Over
12 Power Snatch
9 Thrusters
Max Burpee Box Jump Over
Box: (24/20")
Barbell: (42.5/30kg)
*If you don't get any BBJO reduce the Barbell load
*Set 1 - AMRAP Until 3 min mark
*Set 2 - AMRAP Until 3:30 mark
*Set 3 - AMRAP Until 4 min mark
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.
Comments