Wednesday 06.08.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info

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Fitness: 

A. 2 Rounds

Every 90 sec alternate:

M1: 6 Cossack Squats

M2: 6 Half Kneeling Banded Chop

M3: 2 x 6 Overhead Squat Pass throughs

M4: Thoracic Peanut Roll

B. 15 min AMRAP:

12/9 Cal Bike Erg

20 Wall Balls (20/14lbs, 10/9ft)

12/9 Cal Bike Erg

20 alt Goblet Reverse Lunges (24/16kg)

Performance:

A. See Fitness

B. 15 min AMRAP:

12/9 Cal Echo Bike

20 Wall Balls (20/14lbs, 10/9ft)

12/9 Cal Echo Bike

20 Thrusters (43/29kg)

Weightlifting:

(0 - 16 min)

A. 3 Below Knee Hang Clean High Pull + Below Knee Power Clean

On the 2 minutes x 8 sets. Build to a tough but technical complex:

(16 - 30 min)

Press (31X1 tempo)

3 x 6 x 60-65%

(32 - 40 min)

OT2M x 4 sets: 10 sec Front Squat Overcoming Isometric Hold at below parallel.

- 15 sec rest -

3 Bounding Broad Jumps, increase distance each jump:

(41 - 45 min)

Single Leg Spanish Squat: 2 sets each side:

45 sec hold, 15 sec to change legs

*Should be very tough, use a belt or a sling.

Extras for Strength focus w no WOD:

3 sets:

5 Back Rack Step Ups (e side) (below parallel)

5 Ab Wheel Rollouts

10 Banded KB Swings Sweat:

A. OTM x 12: (3 ronds)

M1: 6 Lateral Step Up and Over (24/20")

M2: 8 alt Side Med Ball Slam

M3: 10 Hollow Rocks

M4: 12/8 Cal Bike Erg

B.TUBEMAN:

10 Rounds for time:

18/15 Cal Ski

12 Burpee to Ski Platform

*Standard: 2 foot jump and land, don't have to lock out.

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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.