Friday 28.02.25
- Kat
- Feb 23
- 1 min read
Updated: Feb 26
Monday Labour Day hours: 8am CrossFit
9am Open Attempts (you must reserve a spot to this class by 7pm the night before so Jason can create heats). Fitness:
Shoulder Prep: Prone shoulder Y,T,W's
2 sets of 10 reps of each with a 1 sec hold at the top. If the first set with no load is easy, then hold some change plates for the second.
A. Bench Press: OT2M:
5-5-5-5-5
*Start moderate and build to a heavy 5.
B. For time:
10-9-8-7-6-5-4-3-2-1
Press (50/40% of BW)
200m Run
*17 min time cap
*If you modify the weight, ensure you can only just squeeze out the first set unbroken.
Performance:
See Fitness
Competitors Class/Open:
Friday Night Lights 25.1
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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