Wednesday 26.11.2025
- Kat
- 6 days ago
- 2 min read
Fitness:
A. 5 sets, alt OT2M:
M1: 16 GHD Hip Extensions
M2: 8 Front Plank SA Banded Rows (e side)
B. For time:
60 Burpee Box Jump Overs (24/20")
*Every 3 min (including the 0:00) do a 400/350m Row.
*15 min time cap
Performance:
A. In 20 minutes: Deadlift w Reset: Build to 1-2 reps at 97.5% over 5-7 sets
then, 4 x 2r x 85%
B. See Fitness
Weightlifting:
(0 - 20 min)
A. Deadlift w Reset: Build to 1-2 reps at 97.5% over 5-7 sets
then, 4 x 2r x 85%
(20 - 40 min)
B. Back Squat: 6 x 2r x 90%
*If you did the Deadlifts in class or get through the other 2 in time:
C. Push Press:
4 x 80%
3 x 85%
2 x 90%
4+ x 80%
Sweat:
2 Rounds:
3 sets:
OT6M: 500/425m Ski
Max Bike Erg Calories in the remaining time
- 6 min rest -
Flow: 18 min, 6 min rest, 18 min
Score: total Bike Erg Cals
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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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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