• Jason

Wednesday 16.12.20

Updated: Dec 15, 2020

Christmas Party details: https://www.crossfitclaremont.com.au/post/christmas-party-details-morning-beach-wod Check the timetable over the Christmas period via your Zen Planner App or here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

Fitness: On the 0:00… AMRAP 3:00:

3 Deadlifts (100/70kg)

4 Push Ups

5 Goblet Squats (32/20kg)


… Rest 3:00


AMRAP 3:00:

3 Deadlifts (90/60kg)

4 Push Ups

5 Goblet Squats (32/20kg)


Rest 3:00


AMRAP 3:00:

3 Deadlifts (80/55kg)

4 Push Ups

5 Goblet Squats (32/20kg)


On the 20:00…

7 minutes for max distance row. Performance: On the 0:00… AMRAP 3:00:

3 Power Cleans (60/40kg)

3 Front Squats

3 Push Jerks


… Rest 3:00


AMRAP 3:00:

3 Power Cleans (70/47.5kg)

3 Front Squats

3 Push Jerks


Rest 3:00


AMRAP 3:00:

3 Power Cleans (82.5/60kg)

3 Front Squats

3 Push Jerks


On the 20:00…

7 min to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk Sweat: In 2 teams: Deck of Cards:

*10m Sled Push & Pull (60/40kg) after each completed card


25 Min for Max cards or if the deck is gone

Ace: Kettlebell Swing 24/16kg

Spade: Burpee

Diamond: Pull Up

Club: Overhead Sit Ups 15/10kg

Joker: 30/25 Cal Echo Bike


Post: 4 sets:

20 Box Hip Extensions superset with 20 Frog Pumps

If you wish to view our Weightlifting and/or 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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



139 views0 comments