Monday 19.10.2026
Fitness:
A. POLP Back Squats:
*If it's your first week: 3 x 10r x 65%
*If you were successful last week, move up 5% on all 3 sets.
B. 15 min AMRAP:
8 Strict Pull Ups
12 alt DB Snatch (22.5/15kg)
16 Lateral Step Up & Overs (24/20")
*Choose a band that can get you 8 done in 2 sets.
Performance:
A. Snatch: 3 x 77%, 78%, 80%, 81%, 82%
*If you don't know %s just work some technical sets of 3.
B. For time:
20 Pull Ups
20 Lateral Step Up & Overs (24/20")
10 Squat Snatches (50/35kg)
16 Pull Ups
16 Lateral Step Up & Overs
8 Squat Snatches (60/40kg)
12 Pull Ups
12 Lateral Step Up & Overs
6 Squat Snatches (70/45kg)
8 Pull Ups
8 Lateral Step Up & Overs
4 Squat Snatches (80/55kg)
4 Pull Ups
4 Lateral Step Up & Overs
2 Squat Snatches (90/60kg)
*If if the final weight is past your max use these %s: 50, 6, 70, 80, 90% or use the last weight you did in Part A and work backwards
*15 min cap
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.
Comments