Wednesday 18.06.2025

Upcoming Events and Info Timetable changes here

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Fitness: 

A. 5 Rounds, alt OTM

A1. 3 Strict Pull Ups

A2. 3 Strict Bar Dips

*If 3 is easy, slow them down and/or add pauses

*If you can't do 3 unbroken add bands.

B. In Pairs: 8 Rounds for time:

3 Wall Walks

15 Kettlebell Swings (24/16kg)

250m Run

*Alternate partner each movement

*20 min cap

Performance:

A. 5 Rounds, alt OTM

A1. 3 Strict L-Pull Ups

A2. 3 Strict Ring Dips

*If 3 is easy, slow them down and/or add pauses

*Modify L-Pull Ups to Tuck Pull Ups

*Modify Ring to bar Dips and then add band.

B. See Fitness

Weightlifting:

*If you aren't coming on Saturday you can do a max/heavy single lift on both today.

(0 - 15 min)

Snatch:

3 x 60%

3 x 65%

2 x 70%

2 x 75%

3s x 1r x 80%

(15 - 30 min)

Clean & Jerk:

1 x 60%, 65%, 70%, 75%, 80%

(30 - 45 min)

Back Squat:

5s x 2r x 70%

*if you have time at the end:

Snatch Pull:

2r x 85%, 90%, 95% Sweat:

A. alt OTM x 12 mins:

M1: 12 GHD Hip Extensions

M2: 12/9 Cal Ski

M3: 12 Straight Arm Cable Pushdown

M4: 12/9 Cal Bike Erg

B. Every 2 minutes until failure:

15/12 Calorie Row

+

11 Burpees

Rd 2: 12 Burpees

Rd 3: 13 Burpees

etc

Time cap, 10 Rounds (20 minutes, 20 Burpees)

*If you get capped before that - continue but just hold 5 burpees.

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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.