Monday 15.06.20

If you completed or did nearly all of the 10 weeks progressions for Strict Pull Ups, Push Ups, Strict HSPU, Toes to Bar or Ring Dips, please email jason@crossfitclaremont.com.au your starting and final numbers. I would like to be able to collaborate everyone's results. Thanks!


2. 3 Rounds:

3 Min AMRAP

12 Front Squats 60/40kg

12 Pull-Ups

12/9 Calorie Echo Bike

12 Pull-Ups


3 minutes rest between rounds

Performance: 1. Back Squat 5 x 3 x 87.5%


2. 3 Rounds:

3 Min AMRAP

12 Front Squats 60/40kg

12 Chest to Bar Pull Ups

12/9 Calorie Echo Bike

12 Bar Muscle Ups


3 minutes rest between rounds


*Only follow % if you have been following Weightlifting. If not, just gradually build.

Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube.

Week 8/12

1. Back Squat: 5 x 3 x 87.5kg *If you completed this in class ask the coach for supplementary work.


2. Snatch Pull + Power Snatch + Hang Power Snatch: In 10 minutes build to a max for the day. Then 5 x 1 x 80%.

*Drop the bar after the pull, but not after the Power Snatch.


3. Build to a Heavy 5 Snatch Pull. Once your torso can't maintain the position it's over

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.


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