Wednesday 19.11.2025
- Kat
- 4 days ago
- 2 min read
Fitness:
A. Rowing Skill
Pick Drill + 3 x 250m at 20spm
B. 30 min AMRAP:
P1: 400m Run
P2: 500/400m Row
*Both partners working at the same time. Switch when both the run and row are complete. 1 round = when both partners have completed each movements. Add total rowing distance for partial rounds.
*If you can't run: 1000/900m Echo
Top scores: 7 rounds
Minimum target: 5 rounds
Performance:
See Fitness
Weightlifting:
(0 - 20 min)
A. Front Squat: 2 x 60%, 70%, 77.5%, 82.5%, 87.5%, 92.5%, 97.5%
(20 - 32 min)
B. Push Press:
5 x 75%
4 x 80%
3 x 85%
5+ x 75%
(35 - 45 min)
C. Every 20 seconds for 5 mins:
1 Muscle Clean @ 50% (off 1RM P.Clean)
- directly into -
Every 20 seconds for 5 mins:
1 Snatch High Pull @ 50% (off 1RM P.Snatch)
Sweat:
On a running clock:
10 lateral burpees over erg + Row 500/450m
*Until you can’t finish the distance in the time window
First time window - 0:00-4:00 (4:00)
Second time window - 4:00-7:50 (3:50)
Third time window - 7:50-11:30 (3:40)
Fourth time window - 11:30-15:00 (3:30)
Fifth time window - 15:00-18:20 (3:20)
Sixth time window - 18:20-21:30 (3:10)
Seventh time window - 21:30-24:30 (3:00)
Eighth time window - 24:30-27:20 (2:50)
Ninth time window - 27:20-30:00 (2:40)
Tenth time window - 30:00-32:30 (2:30)
Eleventh time window - 32:30-34:50 (2:20)
Twelfth time window - 34:50-37:00 (2:10)
Last round (lucky #13) - for time!
*If you can't complete a round, move to the Bike Erg and do a 1000/900m Bike Erg at the start of each interval until the 13 rounds are done.
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.
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