Wednesday 04.03.2026
- Jason
- Mar 2
- 2 min read
Fitness:
A. 5 Rounds for reps:
2 minutes work / 2 minutes rest
28 Double Unders
7 Thrusters (30/20kg)
7 Pull Ups
Max Calorie Row in the remaining time.
*1 min cap on first 3 movements, reduce the reps if you aren't making it. Modify DU to Penguin taps.
Post: Barbell Tissue Work:
1 min Quad Roll (e side)
1 min Calf Roll (e side)
1 min BB into Pec (e side)
1 min Titanic Stretch (e side)
Open/Quarter Final:
A. 5 Rounds for reps:
2 minutes work / 2 minutes rest
28 Double Unders
7 Thrusters (43/29kg)
7 Chest to Bar Pull Ups
Max Calorie Row in the remaining time.
Post: See Fitness
Weightlifting:
(0 - 10 min)
A. Clean: Build to 85% in 10 minutes
(16 - 22 min)
B. 3 sets of the complex (from floor) (OT2M)
3 Front Squats + 2 Push Jerks + 1 Split Jerk
*Build to a tough complex
(25 - 35 min)
C. Bench Press; Build to 85% for a single
(35 - 40 min)
2 Rounds:
5 Banded Assisted Natural Leg Extensions
12 SL Heel Raises
Sweat: 30 min OTM:
M1: 14 Line Facing Burpee
M2: Max Calorie Echo Bike
M3: 20 alt Hang P Snatch (22.5/15kg)
M4: Max Calorie Ski
M5: 26 Walking BW Lunges
M6: Rest
*Score is total Calories. If you don't complete the designated reps, rest for the next minute.
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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