Wednesday 22.10.2025

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource

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Fitness: 

A. Hang Power Clean: OT2M

4-2-4-2-4-2

*After each set do a Broad Jump into a vertical jump

*Load should be challenging, but heavier on the 2s than 4s.

B. 3 Rounds:

2 min AMREP:

20/16 Cal Row

Max Toes to Bar

- 30 sec rest -

2 min AMREP:

20/16 Cal Ski

Max DB Goblet Squats (22.5/15kg)

- 30 sec rest -

Performance:

A. Hang Power Clean: OT2M

4-2-4-2-4-2

(4s x 75%, 2s x 80%)

(Based off 1RM Power Clean)

*After each set do a Broad Jump into a vertical jump

B. See Fitness

Weightlifting:

(0 - 18 min)

A. Front Squat: 5 x 52.5%, 62.5%, 72.5%, 77.5%, 82.5%, 87.5%

(23 - 35 min)

A. Hang Power Clean:

3 waves (6 total sets)

4 x 75%, 2 x 80%

(Based off 1RM Power Clean)

*After each set do a Broad Jump into a vertical jump

If you did the hang Power Cleans in classes:

TnG Muscle Cleans: 2 x 3r x 30%, 5 x 5r x 45%

*Based off Power Clean

(35 - 45 min)

B. Clean Pull: 3 x 4r x 110%

Sweat:

30 min OTM:

M1: 10 Burpee Box Jumps (24/20")

M2: Max Calorie Echo Bike

M3: 20 alt Hang P Snatch (22.5/15kg)

M4: Max Calorie Ski

M5: 30 Walking BW Lunges

M6: Rest

*Score is total Calories. If you don't complete the designated reps, rest for the next minute.

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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 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.