Wednesday 13.08.2025

Quiz Night and Fundraiser Event Upcoming Events and Info CrossFit Claremont Mobility Resource

---

Fitness: 

A. Front Squat: 2-2-2-2-2

*Start at a moderate weight and build top a challenging 2 in 15 minutes.

B. For Time:

Run 800 meters

9 Deadlifts (80/55kg)

Run 400 meters

15 Deadlifts (80/55kg)

Run 200 meters

21 Deadlifts (80/55kg)

Time Cap: 13 minutes

*Should be able to do minimum 5s on the DL the whole way.

Performance:

A. Squat Clean & Jerk:

15 minutes to build to a max double for the day. It must be completed within a 45 sec window to count. "Max effort" here means the heaviest you can hit while maintaining solid technique.

B. For Time:

Run 800 meters

9 Deadlifts (100/70kg)

Run 400 meters

15 Deadlifts (100/70kg)

Run 200 meters

21 Deadlifts (100/70kg)

Time Cap: 13 minutes

Weightlifting:

Warm Up:

3 Rounds

3 Medball Overhead Scoop Throw

3 DB Single Arm Banded (yellow) Push Press

*Keep PP snappy, focus is trong lockout

(0 - 15 min)

A. Squat Clean & Jerk:

Build to a max double for the day. It must be completed within a 45 sec window to count. "Max effort" here means the heaviest you can hit while maintaining solid technique.

If you did this during class:

3 Rounds for quality:

5 Front Foot Elevated (2") Split Squats

10 sec Front Rack Support (110% of F.Squat)

(15 - 25 min)

B. Clean Pull: (OT2M)

5 x 2r x 110% (of today's complex)

(28 min)

C. Max Unbroken Thrusters @ 60%

*One set of max reps.

*1RM was done on 30/7

*If not choose a weight you can get 10+ reps with

(32 min)

Glute ham Raise: 3 x 6 (use band if you can't do BW)

- directly into -

3 High Step Ups Lowers (5 seconds) (e side) Sweat:

A. OTM x 12: (3 rounds)

M1: 6 Lateral Step Up and Over (24/20"")

M2: 8 alt Side Med Ball Slam

M3: 10 Hollow Rocks

M4: 12/8 Cal Bike Erg

B. TUBEMAN:

10 Rounds for time:

18/15 Cal Ski

12 Burpee to Ski Platform

*Standard: 2 foot jump and land, don't have to lock out.

---

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.