Wednesday 11.06.2025

Upcoming Events and Info Timetable changes here

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Fitness: 

"Community Cup Workout 3"

In 20 minutes, establish:

1RM Front Squat

1RM Hang Power Clean

*Lifts must be completed inside the 20 minute window.

Performance:

See Fitness

Weightlifting:

*If you want to complete the Community Cup workout during Weightlidting class, you can.

(0 - 15 min)

Snatch:

1s x 2r x 75%

1s x 2r x 80%

3s x 1r x 85%

1s x 1r x 80%

(15 - 30 min)

Split Jerk:

1s x 2r x 75%

1s x 2r x 80%

3s x 1r x 85%

(30 - 45 min)

Front Squat:

3s x 2r x 90% Sweat:

For time:

10-20-30-40-50-60-70-80-90-100 Calorie Bike Erg Cals

7-14-21-28-35-42-49-56-63-70 (female)

1-2-3-4-5-6-7-8-9-10 (Damper setting)

*1 min rest between each set. Preset the monitor.

In the rest period:

10-9-8-7-6-5-4-3-2-1 DB Bench Press (22.5/15kg or something that will be a challenge but you can do the 10 unbroken)

B. Death by Echo Calories (with rest)

1 min work / 1 min rest

*Start at 12/9 Calories.

Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.

Compare to 14/4/25

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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.