Wednesday 12.11.2025
- Kat
- Nov 9
- 2 min read
Fitness:
A. "Strict Lynne"
5 Rounds:
Max Rep 1x Bodyweight Bench Press
Max Strict Pull Ups
*Alt every 2 minutes
**Bodyweight Bench Press is a challenging load for many. Modify to 3/4, 1/2 or 1/4 of Bodyweight.
***If you don't have strict pull ups complete a True Ring Row.
Compare to 1/11/24
Lane S: 156
Nikki A: 77
B. Tabata Echo Bike Calories:
8 x 20 work / 10 rest
Compare to 13/4/22
Thierry: 72
Bobbie M: 45
Performance:
See Fitness
Weightlifting:
(0 -18 min)
A. Back Squat: 6 x 2 x 85%
(18 - 36 min)
B. Deadlift w Reset: Build to 2 reps at 95% of
your 1RM deadlift over the
course of 5-7 sets.
then, 4 x 3 x 82.5%
(36 - 45 min)
C. 6 Rounds for Quality:
10 Russian Twists (16/12kg)
- 30 sec rest -
*If you did the Deadlifts in class:
10 (-3) 2x DB Bent Over Rows
- 30 sec 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 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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