Wednesday 15.10.2025

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource

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Fitness: 

A. Deadlift w reset: 3-3-3-4-4-4-4 (in 15 minutes)

3's shoulder be moderate, then back off 10% for the sets of 4

B. 18 min AMRAP:

20/15 Calorie Ski

30 1x DB alt Step Ups (22.5/15kg, 20")

40 Russian Kettlebell Swings (32/24kg)

50 Double Unders

*Modify DU's to Penguin taps.

Performance:

A. Deadlift w Reset: 3 x 3 x 70%, 5 x 4r x 60%

B. See Fitness

Weightlifting:

(0 - 16 min)

A. Back Squat: 5 x 3r x 75%

(16 - 30 min)

B. Push Press: 5 x 5r x 70%, then

1 x 12+ x 60% (TnG style)

(30 - 45 min)

C. Deadlift w Reset: 3 x 3 x 70%, 5 x 4r x 60%

*If you did Deadlifts in class:

5 Rounds

10 Hanging leg Raises (no swing, keep strict)

10 Floor leg Raises (knees stay slightly bent, lower back and butt leave floor)

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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 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.