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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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