Wednesday 05.11.2025
- Kat
- Nov 2, 2025
- 2 min read
Fitness:
A. Deadlift:
3 OTM x 5 sets
*Build to a tough on the 5th
- Rest 3 mins -
6 OTM x 5 sets
*Take 30% of your last set of 3
B. For total Calories:
0 min: 40 sec Max Calorie Ski
2 min: 40 sec Max Calorie Echo Bike
4 min: 30 sec Max Calorie Ski
6 min: 30 sec Max Calorie Echo Bike
8 min: 20 sec Max Calorie Ski
10 min: 20 sec Max Calorie Echo Bike
12 min: 10 sec Max Calorie Ski
14 min: 10 sec Max Calorie Echo Bike
Performance:
A. Floating Power Clean:
E 30 sec x 10 sets: 1 x 80-85%
- Rest 3 mins -
E 30 sec x 10 sets: 1 x 80-85%
B. See Fitness
Weightlifting:
(0 - 16 min)
A. Front Squats: 3 x 60%, 70%, 75%, 80%, 85%, 90%, 92.5%
(22 - 35 min)
B. Floating Power Clean:
E 30 sec x 10 sets: 1 x 80-85%
- Rest 3 mins -
E 30 sec x 10 sets: 1 x 80-85%
(35 - 45 min)
C. Clean Pull (OT2M): 5 x 3r x 110%
*If you did the Cleans in class, do the Pulls first and then:
Z Press: 6 x 6r x AHAFA
Sweat:
4 Rounds alt OT90: (36 mins)
M1: 200m Run
M2: 4 8m Sled Push & Pulls (80/60kg)
M3: 8 Burpee Box Jumps (30/24")
M4: 24 Russian Swings (32/24kg)
M5: Max Calorie Bike Erg
M6: Rest
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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