Monday 05.05.2025
- Kat
- May 4
- 2 min read
Updated: May 5
*There is no 9.30am CrossFit this Saturday. Fitness:
A. Deadlift (stop and reset) In 15 minutes:
5s x 3r
*Build to a heavy set of 3 reps in 5 working sets with a 4-second pause at knee - drop & reset between reps. & rest as needed between reps
*Aim to go a little heavier on each set than the 7/4/25
B. 15 min AMRAP:
10 KB Swings
20 Box Jump Overs (24/20")
10 KB Goblet Squats
KB: (32/20kg)
Performance:
A. Power Clean from Blocks
4s x 2r x 85-90%
*Bar Below Knee Height.
*85-90% of 1RM power clean
*Focus on maintaining tension through the longer pull.
B. 3 Rounds for time:
10 Devil Press
20 Box Jump Over (24/20")
10 DB Thrusters
DB: (22.5/15kg)
*Step down on BJ
*15 min time cap
Sweat: 5 Rounds:
5 min work, 3 min rest
20/15 Calorie Row
10 Lateral Burpees Over Rower
20/15 Calorie Row
10 Lateral Burpees Over Rower
Max Bike Erg Calories in the remaining time.
*Score is total Bike Erg Calories
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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