Wednesday 18.03.2026

Info for changed hours this week because of the Caravan and Camping Show CrossFit Claremont Mobility Resource

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Fitness:

A. Every 3 minutes for 4 sets:

10 Landmine Squats

*Last 2 sets should be really tough

B. 4 Rounds: 3 minutes work / 90 seconds rest

10 Deadlifts (80/60kg)

30 sec DB Farmers Hold (22.5/15kg)

10 Box Jumps (30/24")

Max Bike Erg in the remaining time

Open/Quarter Final:

A. Every 3 minutes for 4 sets:

5 Overhead Squats

*Build so the last 2 sets are tough.

B. 2 Rounds: 3 minutes work / 90 seconds rest

10 Overhead Squats (60/40kg)

30 sec DB Farmers Hold (32.5/22.5kg)

10 Box Jumps (30/24"")

Max Calorie Echo in the remaining time

directly into

2 Rounds: 3 minutes work / 90 seconds rest

10 Deadlifts (100/70kg)

10 DB Push Press (32.5/22.5kg)

10 Box Jumps (30/24"")

Max Calorie Echo in the remaining time

*Don't scale the DB to something you can do unbroken.

Weightlifting:

(0 - 20 min)

Build to a heavy complex in 20 minutes

Block Clean + Front Squat + Jerk

(20 - 25 min)

OTM x 5 mins:

1 Block Clean Pull @ 105% of Clean 1RM

(30 - 42 min)

Every 3 minutes for 4 sets:

5 Overhead Squats

*Build so the last 2 sets are tough.

*If you did/doing that in class:

5 x 1 & 1/2 Front Squats:

*Keep the weight moderate and focus on control in the bottom ROM. Try not to "bounce""out of the hole too much today; instead, keep consistent tension throughout. RPE 6-7

Sweat:

Every 5:00 x 8 alternating sets (4 each):

3 min work / 2 min rest between

Odd sets - Ski 500m + AMRAP Bike Erg Calories Until 3 Min Mark

Even sets - Bike erg 1000m + AMRAP Ski Erg Calories Until 3 Min Mark

*Score = total accumulated calories on both machines (as reps)

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