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  • Kat

Wednesday 29.05.24

Updated: May 29

On Monday the 3rd (WA day Public Holiday) there will be a 8am Weightlifting Class and 9am CrossFit class where we will do Murph. The CrossFit class has a 40-person cap so to guarantee your spot reserve the class via Zen Planner.



A. Alt OT90 (12 mins)

1. Barbell Hip Thrust:


*Build to a heavy 5, then drop to a set of 15 and focus on connection with glutes.

2. Max (-2) Strict Pull Ups

B. 17 min AMREP

50 Calorie Row

50 Double Unders

1000m Bike Erg

40 Calorie Row

40 Double Unders

800m Bike Erg

30 Calorie Row

30 Double Unders

600m Bike Erg

20 Calorie Row

20 Double Unders

400m Bike Erg

10 Calorie Row

10 Double Unders

200m Bike Erg


A. See Fitness

B. 17 min AMREP

50 Calorie Row

100 Double Unders

500m Ski Erg

40 Calorie Row

80 Double Unders

400m Ski Erg

30 Calorie Row

60 Double Unders

300m Ski Erg

20 Calorie Row

40 Double Unders

200m Ski Erg

10 Calorie Row

20 Double Unders

100m Ski Erg Sweat: A. 12 min alt OTM:

M1: 20 sec L-Hang/Tuck Hold

M2: 10 Slider Leg Curls

M3: 15 Slider Jacknives

B. 20 Rounds:

30 work / 30 rest Echo Bike Calories Weightlifting:

(0 - 16 min)

P Clean and Jerk + Squat Clean and Jerk (OT2M)

8 sets of 1.1 complexes @ 55-70%

*rest 10 seconds between reps

*Speed/technical focus. Should be light, fast and very technically sound.

(16 - 22 min)

Clean Pull + Floating Clean Pull (OT90sec)

4 x (1+1) x 70-85%

*Focus on speed, timing and great positions

(22 - 28 min)

Seated Javelin Press (OT2M

3 x 12 reps

(30 - 45 min)

3 alt sets:

1. 15 sec Front Rack Support Hold

*Try keeping a decent grip on the bar to also improve front rack mobility

- 30 sec rest -

2. 10 Side Plank Banded Pulldowns

- 30 sec rest -

3. 8-12 Slider Leg Curls

- 1 min rest -


Log all workout results to Beyond the Whiteboard. Visit 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 to be added to the private group or you can follow on our Beyond the Whiteboard track.

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