Wednesday 25.06.2025
- Kat
- Jun 21
- 2 min read
Fitness:
A. 15 minutes to build to a heavy 5 Close Grip Bench Press
B. 3 Rounds
5 min AMREP:
Max Unbroken Bench Press (60/35kg)
600m Run
Max Calorie Bike Erg in the remaining time
- 2 min rest between rounds -
*Score is Bench press reps + cals.
*Ensure the Bench Press isn't heavier than what you did for 5 reps.
Performance:
A. See Fitness
B. 3 Rounds
5 min AMREP:
Max Unbroken Bench Press (80/47.5kg)
600m Run
Max Calorie Echo in the remaining time
- 2 min rest between rounds -
*Score is Bench press reps + cals.
*Ensure the Bench Press isn't heavier than what you did for 5 reps.
Weightlifting:
*If you've been following the Bench Progressions on Tuesday, do a single today. If you did the Shit Sandwhich progressions, today's WOD is optional but row instead of run.
(0 - 14 min)
A. Hang Power Snatch + Power Snatch (tng) (OT2M)
7 x (1+1 x 70%)
*Should be smooth and technical
(14 - 24)
Snatch Pull (OT2M)
5 x 2 x 80%
*Move these really fast.
(25 - 45 min)
Speed Back Squat: Build to a heavy triple, however once the bar starts on the descent for the first rep, the entire set can only take 5 seconds. If you get to your max early, drop off 20% and do a few more sets.
*If you missed Monday's Front Squats do that instead (as long as you didn't do it last week). Sweat:
A. OTMx12 (3 rounds)
M1. 5 Ab wheel roll outs
M2. 12-15 Monkeyfoot Knee Raises (left)
M3. 12-15 Monkeyfoot Knee Raises (right)
M4: 15 Banded Hip Thrusts
B. Alt OTM x 12 mins:
M1: 15/12 Calorie Ski
M2: Max Burpee Box Get overs (48/40")
- 5 min rest -
C. Alt OTM x 12 mins:
M1: 15/12 Calorie Row
M2: Max Russian KB Swings (32/24kg)
*Ensure you always maintain the machine calories.
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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