Wednesday 28.05.2025
- Kat
- May 25
- 2 min read
Fitness:
A. Front Squat: 5s x 2r.
*Tough across, should have maybe 1 rep in the bank.
B. 15 min AMRAP:
18 Wall Balls (9/6kg, 10/9ft)
18 Box Jumps (24/20")
18/15 Calorie Row
Performance:
A. Front Squat: 5s x 2r x 85% - 20 minutes to complete
*If you don't know a current 1RM: Tough across, should have maybe 1 rep in the bank.
B. See Fitness
Weightlifting:
(0 - 15 min)
Squat Snatch: 3 x 3 x 75%, 2 x 2 x 80%
(15 - 30 min)
Front Squat: 5s x 2r x 85%
(30 - 45 min)
Split Jerk (hold Split for 3 sec: 3 x 3 x 75%, 2 x 2 x 80%
*If you did the Front Squat in WOD.
D. Clean Pull: 2s x 3r x 95%, 3 x 3 x 100% Sweat:
A. 3 Rounds:
10 Reverse Hypers
15-20 Banded Hip Thrusts
B. 3 Rounds for Max reps
7 min work / 3 min rest
16m Slider leg Drag
32/26 Cal Bike Erg
16 Burpees
32/26 Cal Bike Erg
16m Slider leg Drag
Max Calorie Echo Cals in the remaining time
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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