Tuesday 24.03.2026
- Kat
- Mar 22
- 1 min read
Fitness:
A. Bench Press: (OT3M)
3s x Max (-1) x (80/55kg)
*if you can't do this weight, reduce to something you can get 3+ reps with
B. 18 min AMRAP:
6 Strict Pull Ups
9 Burpee Box Jump Over (24/20")
12 alt Hang DB Snatch (22.5/15kg)
*Use
Open/Quarter Final:
A. See Fitness
B. For time:
12-9-6
Bar Muscle Up
Burpee Box Jump Over (24/20")
- 2 min rest -
6-9-12
alt Hang DB Snatch (32.5/22.5kg)
Burpee Box Jump Over (24/20")
*8 min cap on first section and 18 min cap overall. Scale MU to 2x Chest to Bar.
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