Wednesday 26.02.25
- Kat
- Feb 23
- 2 min read
Updated: Feb 26
Monday Labour Day hours: 8am CrossFit
9am Open Attempts (you must reserve a spot to this class by 7pm the night before so Jason can create heats). Fitness:
A. For time
9-12-15-12-9
Pull Up
alt DB Hang Power Snatch (22.5/15kg)
Lateral Burpee over DB
*15 min cap
*If you don't have BW pull ups, modify to 5-6-7-6-5 Banded Strict
B. Post:
3 rounds in 10 minutes
4-8 Inverted Swinging leg Curls
5 Jefferson Curls
10 Seated pass throughs
Performance/Open Track::
A. For time
9-12-15-12-9
Chest to bar Pull Up
alt DB Hang Power Snatch (22.5/15kg)
Lateral Burpee over DB
*15 min cap
B. See Fitness Weightlifting:
(0 - 10 min)
Snatch Balance 5s x 2r (OT2M)
*8/10 RPE, keep these speedy
(10 - 25 min)
Squat Snatch
3 x 74%
3 x 74%
2 x 78%
2 x 78%
1 x 80-82%
1 x 80-82%
*15 minutes to complete, rest approximately 90 sec between sets.
(25 - 44 min)
Back Squat: Build to a fast single: Heavy, but you stand up fast without losing position. Then back off 10% and do 2 x 2.
Sweat:
A. 5 min nasal breathing Bike Erg
B. Row Repeat Test:
20 minute AMRAP:
15/11 Calories for Time
-- rest 30 Seconds after each set --
- 5 min rest -
OTM x 5:
Bike Erg: 10 sec sprint, 50 sec easy spin
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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