Monday 29.06.2026
- Nicole Ascott
- Jun 28
- 1 min read
Fitness:
A. 4 Rounds for load every 2.5 minutes
6 Goblet Squats
*Aim to go the same or heavier than 15th of June
- directly into -
4 Rounds for load every 2.5 minutes
8 Bulgarian Split Squats (e side)
B. 12 min AMRAP:
30/24 Calorie Row
15 DB Thrusters (22.5/15kg)
*Choose a DB that you can do sets of 5 under fatigue.
Performance:
A. Front Squat: Build to a 1RM in 20 minutes.
*If you are doing the Weightlifting class on Saturday then today: build to 85% for a single. Focus on speed and position.
Then, Front Squat Dips:
5 x 100%
3 x 105%
1 x 110%
B. See Fitness
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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