Monday 12.10.2026
Fitness:
A. POLP Back Squats: *You are either already doing these and hopefully know what you're doing or are doing the first week which is 3 x 10 x 65%.
*If you would like a Spreadsheet to figure out all of your lifts - email info@crossfitclaremont.com.au
B. For time:
30 Deadlifts (50/35kg)
30/24 Calorie Row
15 Thrusters (50/35kg)
*Time Cap: 9 mins, Top Scores: Sub 4
*There has been a lot of long workouts recently, this is a max intensity piece. Choose a weight where you can do both lifts in 3 sets or less.
Performance:
A. See Fitness
B. For time:
30 Deadlifts (60/40kg)
30/24 Calorie Row
15 Thrusters (60/40kg)
*Time Cap: 9 mins, Top Scores: Sub 4
*There has been a lot of long workouts recently, this is a max intensity piece. Choose a weight where you can do both lifts in 3 sets or less.
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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