Wednesday 07.05.2025
- Kat
- May 4
- 2 min read
Updated: May 5
*There is no 9.30am CrossFit this Saturday. Fitness:
A. 4 Rounds for load:
5 Back Squats
10 Banded Clamshells
B. 3 Rounds for Max Echo Calories.
5 minutes work, 2 minutes rest
24/18 Calorie Row
24/18 Calorie Ski
24m Travelling Burpee
Max Calorie Echo in the remaining time
Performance:
A. 20 minutes to complete: Back Squat: 5s x 2r x 90% (of 1RM from 31/3)
*5 sec pause at the bottom
B. See Fitness
Weightlifting:
(0 - 20 min)
A. Squat Clean + Split Jerk:
5s x (1+3) x 75%
*An extra rep from last week. This will test you technique under fatigue, reduce load if it breaks down.
(20 - 25 min)
B. Clean Pull: 3s x 1r x 90%
(25 - 45 min)
C. Back Squat: 5s x 2r x 90% (of 1RM from 31/3)
*5 sec pause at the bottom
*If you did the Squats in class:
3 alt sets:
1. 10 Banded Lateral Step Ups (e side)
2. 6 Barbell S Leg Romanian Deadlifts (e side)
3. 5 3-Point DB Snatch (e side) 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 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.
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