Wednesday 07.01.2026
- Kat
- Jan 4
- 2 min read
Fitness:
A. 10 min AMRAP
5-10-15-20-15
Pull Ups
Wall Balls
DB Goblet Walking Lunge Steps (22.5/15kg)
Row Calories
- 5 min rest -
B. 5 min AMREP:
Buy in: Row 750/600m
Max Bike Erg Calories in the remaining time
Compare to 8/1/25
A. Peter D: 15 + 11 / Kat B: 20 + 1
B. Peter D: 32 Cal / Evie B: 41 Cal
Performance:
A. 10 min AMRAP
5-10-15-20-15
Chest to bar Pull Ups
Wall Balls
Single Arm DB OH Walking Lunge Steps (22.5/15kg)
Row Calories
- 5 min rest -
B. 5 min AMREP:
Buy in: Row 750/600m
Max Rope Climbs in the remaining time
Compare to 8/1/25
A. Nate S: 20 + 25 C2B / Nikki A: 15 + 66reps
B. Nate S: 9 / Bec V: 6
Weightlifting:
(0 - 10 min)
A. 5 sets every 2 minutes:
21.4 complex: Deadlift + Clean + hang Clean + Shoulder to Overhead
*Your target is finding a best top set
Compare to 8/1/25
Nate S: 124kg / Grace B: 85kg
(10 - 25 min)
Snatch Balance + Overhead Squat: Build to a challenging complex in 15 minutes. But focus on pulling yourself under the bar fast. Don't let the Snatch balance get to slow.
Compare to 8/1/25
Nate S: 120kg / Nikki A: 72.5kg
(30 - 40 min)
3 Rounds for time:
1 Thruster (80/55kg)
2 Strict Deficit HSPU (2/1"")
3 Clean & Jerks (80/55kg)
4 Kipping Deficit HSPU (2/1"")
- 1 min rest -
*Reduce deficit to ensure the HSPU are unbroken or close to it. If you don't have HSPU then do Bar Dips or Push Ups.
**Barbell should be challenging but not something you might miss on the Thruster.
Compare to 8/1/25
Nate S: 3.37 / Emma S: 6.30
Sweat:
"Breathe" Benchmark Test:
30 min AMRAP:
20/15 Cal Row
20/15 Cal Bike
20/15 Cal Ski
Compare to 7/1/25
Dillon G: 8 + 3 Ski
Kat B: 8 + 6 Bike
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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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