Wednesday 16.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here

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Fitness: 

A. 4 sets every 4 minutes for load

10 Landmine Squats

10 3-Point DB Rows

B. Every 5 minutes x 4 sets:

18/14 Cal Row

25 Wallballs (9/6kg, 10/9ft)

AMRAP Hand Release Push-Ups Until 4 minute mark

Performance:

A. In 15 minutes: Front Squat (21X1 tempo)

4s x 5r x 65-75%

B. See Fitness

Weightlifting:

(0 - 12 min)

Clean Pull + Hang Squat Clean: (OT2M)

5 x (1+1) x 70%, 80%, 85%, 88%, 88%

*%'s are from 1RM Hang Squat

*Perform hang squat clean from WEAKEST position. Choose from: above knee / below knee / hover.

(15 - 30 min)

Back Squat:

5 x 65%, 70%, 75%, 75%

(30 - 45 min)

Front Squat (21X1 tempo)

4s x 5r x 65-75%

*If you did the Front Squats in class:

Close Grip Bench Press

6-10 x 65%, 70%, 75%, 80%

*Stay inside rep range and don't go to failure Sweat:

Every 7 minutes x 6 sets:

5 min AMREP:

20 DB Hang Clean & Jerks (22.5/15kg)

40/30 Calories

Max Lateral Burpees over DB in the remaining time

Rounds 1,3,5: Echo Bike

Rounds 2,4,6: Ski Erg

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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.