Wednesday 28.01.2026
- Kat
- Jan 25
- 2 min read
Fitness:
OTM x 20 minutes: (4 rounds)
M1: 150m Run
M2: 4-10 Power Cleans (60/40kg)
M3: 10-20 Cal Bike Erg
M4: 2-6 Wall Walks
M5: 30-60 Crossover Single Skips
*Crossover > 2x Single Skips
- directly into -
150/120 Calorie Bike Erg for time
or
125/100 Calorie Ski for time
Open/Quarter Final:
OTM x 20 minutes: (4 rounds)
M1: 150m Run
M2: 4-10 P.Clean & Jerk (60/40kg)
M3: 2-6 Muscle Ups
M4: 2-6 Wall Walks
M5: 30-60 Crossover Single Skips
*MU scale: 4 low transitions
- directly into -
10 minutes to build to a tough but technical Power Clean & Jerk. Leave a little in the tank.
Weightlifting:
(0 - 15 min)
A. Snatch: 1r OT50 sec x 10 mins
Min 1-2: 60%
MIn 3-4: 70%
Min 5-6: 75%
Min 7-8: 77.5%
Min 9-10: 80%
*Use the same loads as last Monday if you did it then.
then until the 20 min mark build to a heavy complex:
2 Power Snatch (tng) + Overhead Squat
(25 - 37 min)
Pause (2 sec) + Front Squat (OTM)
Min 1-2: 50%
Min 2-4: 60%
Min 5-6: 70%
Min 7-8: 75%
Then 4 minutes to find a complex for the day.
*If you did this last Monday, add 2.5% to each set and try to beat your past complex.
(37 - 45 min)
3 Rounds:
6 Pause (1 sec bottom) Pistols (e side) w Counterweight
*Use band if unable)
- 30 sec rest -
12 Side Plank Arch Ups (e side)
Sweat:
4 Rounds for time, each beginning on the 10 min:
100m Sandbag Carry (65/45kg)
200m Wheelbarrow Push (60/40kg)
10 Devil Press (22.5/15kg)
20/15 Calorie Echo Bike
10 Box Jumps (30/24")
*7 min cap each round
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.
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