Wednesday 27.08.2025
- Kat
- Aug 24
- 2 min read
Fitness:
A. 12 min alt OTM:
Odd: 5 Deadlifts
Even: 5 DB Press
*Start moderate and build
B. 10 min AMRAP
6/5 Cal Bike Erg
6 Burpees
Performance:
A. Power Clean & Push Jerk: 1 OTM x 12 mins:
Min 1-4: 65%
Min 5-8: 70%
Min 9-12: 75%
B. "Grettel"
10 rounds for time:
3 Clean & Jerks (61/43kg)
3 Bar Facing Burpees
*10 min time cap
Compare to 17/08/22
Nate S: 4.19
Michelle H: 6.42
Weightlifting:
Warm Up: In 5 minutes, 3 rounds:
5 SA Push Press with Band
5 Jumping back Squat:
(0 - 12 min)
A. Power Clean & Push Jerk: 1 OTM x 12 mins:
Min 1-4: 65%
Min 5-8: 70%
Min 9-12: 75%
*If you did this in class:
4 sets: 12-15 Monkeyfoot Knee Raises.
*Make sure there is speed and focus on knee getting well above hip height
(12 - 20 min)
B. 3-Position Pause Snatch Pull: (OT2M)
4s x 1r x 80-90%
*1 sec pause at 1inch off ground + just below knee + pockets
(25 - 30 min)
25 min:
C. Max Unbroken Thrusters @ 60%
*One set of max reps.
*1RM was done on 30/7
*If not choose a weight you can get 10+ reps with.
27 min:
50% of the reps you just got.
29 min:
50% of the reps you just got.
(30 - 40 min)
4 Rounds:
8-12 Deficit Double KB Sumo Deadlift
6-10 Glute ham Raises Sweat:
A. 2 sets
50 Glute Bridges
50 lateral Monster Walks (25 e way)
90 sec easy ride
B. Every 2 minutes x 4 sets:
12/10 Cal Ski Erg
AMRAP Burpees to Platform until 90 sec Mark
- Rest 4 minutes -
Every 2 minutes x 4 sets:
12/10 Cal Ski Erg
AMRAP Burpees to Platform until 90 sec Mark
- Rest 4 minutes -
Every 2 minutes x 4 sets:
12/10 Cal Ski Erg
AMRAP Burpees to Platform until 90 sec Mark
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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