Wednesday 10.12.2025
- Jason
- 1 day ago
- 2 min read
A. alt OT2M for 20 minutes: (5 rounds)
M1: 10 Romanian Deadlifts
M2: 5 Barbell Roll Outs
B. 12 min AMRAP
21 Russian KB Swings
15 Goblet Squats
9 Push Ups
- 1 min rest -
KB: (32/24kg)
Performance:
A. Power Clean + Clean: In 20 minutes
2 x (2+1) x 70%
3 x (1+1) x 80%
into
Clean: 1 x 85%, 90%, 90%+
B. 3 Rounds for time:
15 Deadlifts
12 Hang Power Cleans
9 Strict Handstand Push Ups
- 1 min rest -
Barbell: (70/47.5kg)
*12 min time cap
Weightlifting:
(0 - 20 min)
A. Back Squat: Build to a Heavy Single. It hasn't really been a huge focus but if it feels good then go for it.
(20 - 40 min) (If you missed the Snatch 1RM and you want to, do it today)
B. Power Clean + Clean:
2 x (2+1) x 70%
3 x (1+1) x 80%
into
Clean: 1 x 85%, 90%, 90%+
(40 - 45 min)
C. Clean Pull: 3 x 1r x 120%
*If you did the Cleans in class or have time
C. Push Press:
2 x 1r x 95%
2 x 2 x 85% For the people competing this weekend: A. Snatch: 2 x 70%, 75%, 1x 80%, 85%, 85%, 85%
B. Clean & Jerk: 1 x 60%, 70%, 80%, 85%
C. Front Squat: Build up to your target third Clean & Jerk lift for a single. Sweat: 30 min Max Cal Echo Bike Calorie
Every 5 minutes (inluding the start)
3 Wall Walks
12 alt DB Snatches (22.5/15kg)
24 Box Jump Over (24/20")
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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