Wednesday 29.10.2025
- Kat
- Oct 26
- 2 min read
Updated: Oct 31
Fitness:
A. 10 minutes to build to a tough 3, then 5 minutes to do 3 x 3 at 10% less than that.
B. In Pairs: 12 min AMRAP
3, 6, 9, 12, etc
Kettlebell Swing
Push Ups
Goblet Squat
KB: (32/20kg)
Performance:
A. In 15 minutes - Deadlift w Reset: Build to 2 x 85%
then, 3 x 3r x 75%
B. In Pairs: 12 min AMRAP
3, 6, 9, 12, etc
Power Clean
Push Jerk
Front Squat
Barbell: (70/47.5kg)
*Alternate partner each movement.
Weightlifting:
(0 - 15 min)
A. Back Squat: 6 x 2r x 80%
(15 - 30 min)
B. Push Press: 5 x 5 x 75%
then, 1 x 8+ x 67.5%
(30 - 45 min)
C. Deadlift w Reset: Build to 2 x 85%
then, 3 x 3r x 75%
*If you did the Deadlifts in class:
OTM x 10 mins:
M1: 6-10 Barbell Sit Ups (starting lying w BB over chest, sit up and finish w BB overhead)
M2: 6-10 Hanging Leg Raises
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 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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