Wednesday 14.10.2026
Fitness:
A. POLP Deadlift: *You are either already doing these and hopefully know what you're doing or are doing the first week which is 3 x 10 x 65%.
*If you would like a Spreadsheet to figure out all of your lifts - email info@crossfitclaremont.com.au
B. 15 min AMRAP:
20 Box Jump Overs (24/20")
20 alt DB Hang Snatches
20 1x DB alt Step Ups
DB: (22.5/15kg)
Performance:
A. See Fitness
B. 15 min AMRAP:
20 Box Jump Overs (24/20")
20 alt DB Hang Snatches
20 1x DB alt Step Ups
DB: (22.5/15kg)
Weightlifting:
(0 - 15 min)
A. Pause (at knee) Clean + Pause (in catch) Split Jerk:
5 x 2 x (1 + 1) x 70%, 72%, 75%, 78%, 80%
(15 - 30 min)
B. POLP Pressing:
(30 - 45 min)
C. POLP Deadlift:
*If you did the Deadlifts in class:
4x 20-40 sec Single Leg Sorensen Hold
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.
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