Wednesday 01.10.2025
- Kat
- Sep 28
- 2 min read
Fitness:
A. Block Power Clean: 15 minutes to build to a heavy triple.
B. alt OTM x 16 mins (4 rounds)
30 sec work / 30 sec rest
M1: Max Unbroken Hang Power Cleans (50/35kg)
M2: Max Dips
M3: Max Strict Pull Ups
M4: Max V Ups
Performance:
A. See Fitness
B. alt OTM x 16 mins (4 rounds)
30 sec work / 30 sec rest
M1: Max Unbroken Hang Power Cleans (70/47.5kg)
M2: Max Dips
M3: Max Strict Pull Ups
M4: Max V Ups
Weightlifting:
(0 - 15 min)
1 Block Power Snatch + 1 Block Snatch
(15 - 30 min)
Back Squat:
5 x 40%
5 x 50%
5 x 60%
10 x 50%
10 x 50%
(30 - 45 min)
4 sets for load:
6 DB Press + 6 DB Push Press + 6 DB Push Jerk
*Build first 2 sets, the last 2 sets should be hard. Aim to use the same loads as last week. If you fail a rep, say the last press, just continue on and finish the complex.
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 Competitors 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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