Jason
Apr 21, 20193 min
This Saturday there will be the Open afterparty / CrossFit Claremont get together. We will announce the award winners from the Open voting. Don't worry if you didn't do the Open, all members are invited!
It will be held at the Stanley (294 Cambridge St Wembley) and kick off will be 7pm, with the awards to be announced at 7.30pm.
Hope to see as many of you there as possible!
Check out our trial timetable for some slightly modified hours here:
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Easter Monday - 8am Class today only. Expect this class to finish around 9.30
Fitness:
In Pairs: One person working at a time
25 Power Clean + Push Press + 2 Front Squat 60/40kg
25 Bar Muscle Ups
50 Front Rack alt Lunges 60/40kg
100 Dumbbell Snatch 22.5/15kg
200/150 Calorie Row
4000m Run
Performance:
In Pairs: One person working at a time
25 Bear Complex 70/47.5kg
25 Bar Muscle Ups
50 Back Rack alt Lunges 70/47.5kg
100 Dumbbell Snatch 22.5/15kg
200/150 Calorie Row
4000m Run
TUESDAY:
Fitness
1. 4x8 Barbell Row
superset
5 Nordic hip extensions
2. 5 Rounds: 1 Min Per Movement
Bar Facing Burpees
Double DB Hang Clean and Jerk 22.5/15kg
Assault Bike Calories
Rest
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. Front Squat Cycle: Week 3
5x 75%
3x 85%
1+ x 95%
2. “Heartbreak Kid”
3 Rounds for time:
10 Front Squats (82.5/60kg)
20 Chest to Bar Pull-Ups
50 Double Unders
Compare to 11/7/19
Performance:
See Fitness
Sweat:
AMReps in 20 minutes
50-40-30-20-10
Bike Calories
Row Calories
Hollow Rocks
Weightlifting:
1. Jerk 5x1
2. Push Press 4x6
3. Front Squats from today's WOD if not done already
or
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.
*The Jerks, Push Press and Dumbbell work are a repeat from last week. Aim to add a tiny bit from last week or complete any incomplete sets.
THURSDAY - ANZAC DAY
Each year we meet at the bottom of the Kokoda Trail before the dawn service. This year we will meet again for those interested and at 5.40 we will walk up to the dawn service that starts at 5.50
There is no workout today. Get up, go to a dawn service and pay your respects to those who either gave their life, or risk their life so we can live in freedom. Spend time with loved ones and enjoy the amazing country we live in. There is plenty of time to train. This isn't just a public holiday for some birthday, it's the reason we are here.
FRIDAY:
Fitness:
1. Deadlift E90 Sec 3-1-3-1-3-1
*Aim to add a little weight on each set from last Thursday
2. 3 Rounds, Every 6 minutes:
0 Min: 30 seconds Max Calorie Row
2 Min: 30 second Max Calorie Bike
4 Min: 30 sec Max 6m Shuttles
Performance:
See Fitness
SATURDAY:
Fitness:
In Pairs For time: One person working at a time
21,18,15,12,9,6,3
200m Run
Toes to Bar
Bar Facing Burpee
*Run done together
Performance:
See Fitness
Weightlifting:
1. Build to a Heavy Complex: Snatch + Snatch Balance + Overhead Squat
2. Build to a Heavy: Pause Power Clean (2 sec at knee) + Power Clean
3. 5 sets, building from 75%
1 & 1/4 Back Squat
Competition Club:
On the 0.00
30 Clean and Jerks 102.5/70kg
On the 10.00
30 Muscle Ups
On the 20.00
1 Mile Run
On the 30.00
30 Power Snatches 82.5/60kg
On the 40.00
10 x 10m Handstand Walk
On the 50.00
150/120 Calorie Bike
*For every rep you miss on each section, delay the next start by 10 seconds. with a maximum of 2 minutes.
SUNDAY:
9am CrossFit:
29 Min AMRAP - In two teams:
OTM3M (starting at 0), there must be 12 8m Prowler (70kg) shuttles completed.
*At all times, there must be someone in a plank hold, if there isn't your score resets to 0.
Score will be the teams total Bike, Ski and Row Calories.
10am: Mobility Class
Open Gym 10am - 11.30am: Please remember to sign in.