Jason
Nov 25, 20183 min
VOTING FOR THE END OF YEAR AWARDS IS DUE BY TUESDAY EVENING! Email thought your votes to jason@crossfitclaremont.com.au Info on voting is here.
MONDAY:
Fitness:
"AMRAP 5: Buy-In: 100 Double Unders
Immediately Into…
12 Alt Dumbbell Snatch 22.5/15kg
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5: Buy-In: 100 Double Unders
Immediately Into…
12 Alt Dumbbell Snatch 22.5/15kg
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5: Buy-In: 100 Double Unders
Immediately Into…
12 Alt Dumbbell Snatch 22.5/15kg
4 Burpee Box Jump Overs (24/20)"
Performance:
AMRAP 5: Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (42.5/30kg)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5: Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (50/35kg)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5: Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (60/42.5kg)
4 Burpee Box Jump Overs (24/20)
Sweat:
Deck of Cards:
Diamond: Row Calorie
Spade: Bike Calorie
Club: Burpee Box Jump Over:
Heart: Manmaker 10/7kg
Joker 20 Cal Ski
Post: 30/25 Cal Airbike for Time
Weightlifting:
1. 7 Sets OT2M: Power Clean + Push Jerk + Split Jerk
2. OTMx7: 2 Clean Pulls at 110% of Previous Complex
3. Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)
TUESDAY:
Fitness
AMRAP 20:
2 Strict Chest to Ring Pull Ups
6 Push Ups
12 Russian Kettlebell Swings 32/24kg
Performance:
“Nate”
AMRAP 20:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24)
WEDNESDAY:
Fitness:
1. Practise - Coached practise time to work on something of your choice.
2. In teams of 2:
AMRAP 20:
150m Sandbag Carry 65/45kg (together)
300m Run (one at a time)
50/40 Cal Row (share)
Performance:
See Fitness
Sweat:
2 Rounds for time:
100/80 Cal Row
75/60 Cal Bike
50 Single Arm DB Hang Power Clean 22.5/15kg
25/20 Cal Ski
Weightlifting:
1. Snatch Complex
5 Sets: 1 Hang Power Snatch + 2 Hang Squat Snatch + 3 Overhead Squat - Build to a Quality Set
2. Snatch Balance: 5x2
3. 3 Sets: 8 Bench Press + 8 Bent Over Rows
3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts
THURSDAY:
Fitness:
1.
Pause Back Squat (2 seconds) + 2 Back Squats - Work to a challenging complex for the day.
2.
5 Rounds for Total Calories
Airbike: 30 seconds work, 30 seconds rest
1 minute Rest
L-Sits: 30 Seconds work, 30 seconds rest
Performance:
See Fitness
Gymnastics: Front lever, Skin the Cat and Pulling Strength
(Check out our Gymnastics schedule here: )
FRIDAY:
Fitness:
1.
Deadlift
3x3 @ 72%
3x3 @ 77%
3x3 @ 82%
2.
5 rounds for time of:
5 KB Deadlifts, 32/24kg
10 Burpees
Performance:
1.
Deadlift
3x3 @ 72%
3x3 @ 77%
3x3 @ 82%
2.
2008 CrossFit Games WOD 2
5 rounds for time of:
5 Deadlifts 122.5/82.5kg
10 Burpees
SATURDAY:
Fitness:
In Pairs: 20 Min AMRAP
400m Run (together)
30 Goblet Step Overs 22.5/15kg
20 Burpee Box Jumps 24/20"
10 Toes to Rings
10 Push Ups
Performance:
In Pairs: 20 Min AMRAP
400m Run (together)
30 Goblet Step Overs 22.5/15kg
20 Burpee Box Jumps 24/20"
10 Muscle Ups
Weightlifting:
1. Clean & Jerk Complex: 7 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk - Build to a Moderate Set.
2. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
3. Weighted Ring Dips 5x5
Competition Club:
5 Min AMRAP:
10 Muscle Ups
10 Burpee BJ Over 24/20"
5 Min Rest
5 Min AMRAP
15 Bar Muscle Ups
15 Calorie Bike
5 Min Rest
5 Min AMRAP
20 Toes to Bar
20 Calorie Row
5 Min Rest
5 Min AMRAP
30 DB Step Overs 22.5/15kg 24/20"
30 Thrusters 42.5kg
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 10am - 12pm: Please remember to sign in.