Wednesday 30.04.2025

Upcoming Events

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Fitness: 

A. In 15 minutes: Pause Deadlift: 2-2-2-2-2

Build to a heavy 2 rep. 5 sec pause at mid shin.

B. 5 min AMRAP:

10 Russian KB Swings (24/16kg)

10 Goblet Squats (24/16kg)

- 2 min rest -

5 min AMRAP

10/7 Cal Echo Bike

20 Air Squats

*Ensure you reset the monitor each time

Performance:

A. Power Clean: In 15 minutes

5 min warm up, then -

Every 2:30 for 4 sets: 1.1.1 @ 75-85%

*Do a cluster rep every 15 seconds. Keep fast and technical.

B. 5 min AMRAP:

10 Power Cleans (40/30kg)

10 Front Squats (40/30kg)

- 2 min rest 0

5 min AMRAP:

5 Power Cleans (60/40kg)

5 Front Squats (60/40kg)

Weightlifting:

(0 - 15 min)

Squat Clean + Split Jerk:

5s x (1+2) x 75%

*Hopefully you have stuck to the %s, we added a rep to this complex now we're taking one away but adding load. This is a %s where while there may be some fatigue it should look great.

(15 - 30 mins)

Power Clean: In 15 minutes

5 min warm up, then -

Every 2:30 for 4 sets: 1.1.1 @ 75-85%

*Do a cluster rep every 15 seconds. Do a weight that allows these to look good and be powerful.

(30 - 45 mins)

In 15 minutes: Pause Deadlift: 2-2-2-2-2

Build to a heavy 2. 5 sec pause at mid shin.

*If you did the Cleans in class, do the Deadlift second and then finish with:

3 rounds:

6-8 Bent Over Rows (heavier than previous)

8-10 Weighted GHD Hip Extensions (heavier than previous)

40m Sandbag Carry (hard) Sweat:

Bike Golf:

18 Rounds: 1 min work, 1 min rest

Golf scoring

Eagle (-2): Male > 370m, Female > 590m

Birdie (-1): Male > 640m, Female > 560m

Par (0): Male > 600m, Female >530m

Bogey (+1): Male > 560m, Female > 500m

Double Bogey (+2): Male > 520m, Female > 470m

Triple Bogey (+3): Male < 520m, Female < 470m

Compare to 17/3/25

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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.