Jason
Jan 13, 20193 min
Log all workout results to Beyond the Whiteboard. You can start a Beyond the Whiteboard account by going to https://beyondthewhiteboard.com signing up and using the code CFC123.
MONDAY:
Fitness:
1. 4 Rounds:
:30 Seconds Max Strict Ring Dips
:30 Seconds Rest
:30 Seconds Max Strict Handstand Push-ups
:30 Seconds Rest
2. 12 Min AMRAP
6 Dumbbell Thrusters 22.5/15kg
8 Reverse Kettlebell Lunges 32/24kg
10 Toes to Bar
Performance:
1. See Fitness
2. 12 Min AMRAP
10 Dumbbell Thrusters 22.5/15kg
10 Reverse Kettlebell Lunges 32/24kg
20 Toes to Bar
Sweat:
Choose - Bike, Ski or Row
12 Rounds Max Calories: 20 work, 40 rest
3 minutes rest
8 Minutes Max Calories
2 minutes rest
10 Rounds Max Calories: 30 work, 30 rest
Weightlifting:
1. Minutes 0:00 - 7:00 - Heavy Single Overhead Squat
Minutes 7:00 - 14:00 - Heavy Single Snatch Balance
Minutes 14:00 - 21:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 21:00 - 28:00 - Moderate Squat Snatch Double
2. 3 Rounds for Load:
12 Bent Over Row
8 Romanian Deadlifts
16 Overhead Kettlebell Situps
Max Z Press after Sit Ups
TUESDAY:
Fitness
1. Coached Open Time. Some time to work on some skills or weakness with coaches there to assist.
2. 25 Min AMRAP
800m Run
10 Burpee Box Jump Over 24/20"
10 Strict Chest to Bar Pull Ups
10 Burpee Box Jump Over 24/20"
10 Strict Supine Chest to Bar Pull Ups
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. Build to a Challenging: Power Clean + Front Squat
2. AMRAP 3:
10/7 Calorie Bike
9 Power Cleans (42.5/30kg)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Bike
7 Power Cleans (50/35kg)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Bike
5 Front Squats (60/42.5kg)
Performance:
1. Build to a Challenging: Power Clean + Squat Clean
2. AMRAP 3:
10/7 Calorie Bike
9 Power Cleans (42.5/30kg)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Bike
7 Hang Squat Cleans (50/35kg)
Rest 3 Minutes
AMRAP 3:
10/7 Calorie Bike
5 Squat Cleans (60/42.5kg)
Sweat:
E8MOMx4
10 Devils Press 22.5/15kg
20 Box Step Over 24/20"
20 Weighted Sit Ups 22.5/15kg
40/32 Calorie Row
*7 Min Cap on each round.
Weightlifting:
1. Squat Clean Complex - On the 90 Seconds x 7:
Power + Front Squat
or if you did the class:
Pause Back Squat (2 sec) + 2 Back Squat
2. In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (60/42.5kg)
3. Accessory:
3 Rounds
10 Front Rack Cossack Squat
10 Weighted Straight Leg Raises
THURSDAY:
Fitness:
1. 5 Rounds for load: Alt E2MOM
10 Barbell Hip Thrust
5 Single Arm Ring Row
2. In Pairs: 5 Rounds for time
80 Double Unders
4 Rope Climbs
Performance:
1. See Fitness
2. In Pairs: 5 Rounds for time
80 Double Unders (Thick Gym RX Ropes only)
4 Rope Climbs (no jump)
Gymnastics:
Rope Climbs & Double Unders
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
0 Min For Time: (10 Min Cap)
20 Power Snatches (42.5/30kg)
20 Barbell-Facing Burpees
20 Overhead Squats (42.5/30kg)
20 Barbell-Facing Burpees
20 Squat Snatches (42.5/30kg)
15 Min: For time (10 Min Cap)
Males: 21-18-15-12-9: Calorie Row/Bike/Ski
Rest :30 Seconds Between Intervals
Females: 18-15-12-9-6: Calorie Row/Bike/Ski
Rest :30 Seconds Between Intervals
Performance:
See Fitness
SATURDAY:
Fitness:
In Teams of 3
3 Rounds:
40 Push-ups
40 Pull Ups
Directly Into...
40 Kettlebell Swings 20/16kg
40 Calorie Bike
40 Kettlebell Swings 24/20kg
40 Calorie Bike
40 Kettlebell Swings 32/24kg
40 Calorie Bike
Performance:
In Teams of 3
3 Rounds:
60 Handstand Push-ups
20 Bar Muscle-ups
Directly Into...
30 Power Clean & Jerks (50/35kg)
30 Power Clean & Jerks (60/42.5kg)
30 Power Clean & Jerks (70/50kg)
30 Power Clean & Jerks (82.5/60kg)
30 Power Cleans & Jerks (92.5/65kg)
30 Power Cleans & Jerks (102.5/70kg)
Weightlifting:
1. OT2Mx8: Clean + Push Jerk + 2 Split Jerk
2. 5x1 Pause Front Squat (5 seconds)
3. 3 Rounds
16 Front Rack Reverse Lunges
5 Hang Muscle Snatch
Competition Club:
1. For Time:
5 Rope Climbs
15/12 Calorie Bike
4 Rope Climbs
15/12 Calorie Bike
3 Rope Climbs
15/12 Calorie Bike
2 Rope Climbs
15/12 Calorie Bike
1 Rope Climb
15/12 Calorie Bike
2. 5 min between between each:
A. 10 Min AMRAP
Buy In: 100 Double Unders
5 Bar Muscle Ups
10 DB Hang Clean and Jerk 22.5/15kg (5 each side)
B. For time (10 min time cap)
2 Rounds
10 Chest to Bar Pull Ups
5 Squat Cleans 60/40kg
2 Rounds
8 Chest to Bar Pull Ups
4 Squat Cleans 80/55kg
2 Rounds:
6 Chest to Bar Pull Ups
3 Squat Cleans 100/70kg
2 Rounds:
4 Chest to Bar Pull Ups
2 Squat Cleans 110/75kg
2 Rounds:
2 Chest to Bar Pull Ups
1 Squat Clean 120/80kg
C. 10 Min AMRAP
10 Toes to Bar
10 Handstand Push Ups
10 Bar Facing Burpees
Score = Total Reps
SUNDAY:
Rest Day
Open Gym 9am - 11pm: Please remember to sign in.