Wednesday 21.05.2025
- Kat
- May 18
- 2 min read
Updated: May 20
Fitness:
A. OTM x 10: 3 Weighted Chest to bar Pull Up
*Use a band if you can't do BW for 3 reps.
B. OT5M x 3 rounds:
24 Kettlebell Swings
16 Toes to bar
8 KB OH alt Reverse Lunges (e side)
8 Pull Ups
KB: (20/12kg)
*4 min cap each interval.
- 1 min rest -
Post: Max Forearm Front Plank
*6 min time cap. If you're unable to hold for 6 minutes, once you come down, rest until the top of the next minute, then perform 10 v-ups every minute on the minute until the 6 minute mark.
Performance:
A. See Fitness
B. OT5M x 3 rounds:
24 Kettlebell Swings (24/16kg)
16 Toes to Bar
8 KB OH alt Reverse Lunges (e side)
8 Bar Muscle Ups
KB: (24/16kg)
*4 min cap each interval.
Post: See Fitness
Weightlifting:
(0 - 12 min)
A. Block Squat Clean: 5s x 3r x 75%
(0 - 12 min)
B. Behind the neck Split Jerk: 5s x 3r x 75%
*Hold Split for 3 seconds
(24 - 36 min)
C. Back Squat: 5s x 2r x 70%
(Add 10% to your pause for a 1RM)
(36 - 42 min)
D. Clean Pull: 2s x 3r x 90%, 3 x 3 x 95% Sweat:
5 Rounds
6 minutes AMREP
20 GHD Hip Extensions
20/15 Cal Ski
20 Wall Balls (20/14lbs)
20/15 Cal Row
20 Lateral Burpees Over Row
Max Calorie Echo Bike
- 3 min rest between rounds -
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.
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