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Monday 24.02.25

  • Kat
  • Feb 23
  • 1 min read

Fitness

A. Hang Power Clean: (OT2M)

5-4-3-2-1

*Score is total load. Reps must be done without dumping the bar.


B. For time:

30-20-10

Calorie Bike Erg

Deadlift


*Deadlift loads:

Rd1: 60/45kg

Rd2: 80/55kg

Rd3: 100/65kg

*1 barbell and must change own weights. If bikes are full change your weights and if still none then do a few DLs from next set. 14 min cap

Performance/Open Track:


A. See Fitness


B. For time:

30-20-10

Calorie Echo Bike

Deadlift


*Deadlift loads:

Rd1: 80/55kg

Rd2: 100/75kg

Rd3: 120/85kg

*1 barbell and must change own weights. If bikes are full change your weights and if still none then do a few DLs from next set. 14 min cap Sweat:

5 Rounds:

5 min work, 3 min rest

50/40 Calorie Row

Max Bike Erg Calories in the remaining time.

*Score is total Bike Erg Calories


Compare to 30/5/22

Jason: 248

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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