Jason
Mar 24, 20193 min
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
19.5
33-27-21-15-9
Thrusters 43/20kg
Chest to Bar Pull Ups
or if you have already done it:
33-27-21-15-9
Bike Calories
Alt. DB Snatch 22.5/15kg
Performance:
See Fitness
Sweat:
In Pairs: Alt Each Movement
25/20 Calorie Row
20 Med Ball Sit Ups
20 Supported Bent Over Row 30/20kg
20 Reverse Lunges (22.5/15kg Per Hand)
10 Devil's Press (22.5/15kg)
Weightlifting:
1. Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)
2. Tempo Pausing Front Squat
On the 2:00, 5x1: 42X1
3. Split Jerk Complex
On the 2:00 x 3
2 Pausing Split Jerks
1 Regular Split Jerk
3. 2 Giant Sets:
20m Single Arm OH Walk
60m Double KB Front Rack Carry
80m Farmers Carry
Rest 2:00 between sets.
TUESDAY:
Fitness
The Ghost
6 Rounds
1 minute per station for total reps.
Row Calories
Burpee
Double Under
Rest
Compare to 5/11/2014
Wacey 807
Angela 406
Performance:
See Fitness
WEDNESDAY:
Fitness:
Each Individually for time
On the 0:00...
60/45 Calorie Row
40 DB Snatches (22.5/15kg)
20 Chest to Bar Pull Ups
On the 15:00...
2 Rounds:
25 Box Jump Overs (24/20")
20 Toes to Bar
150m Run
Performance:
Each Individually for time
On the 0:00...
2 Rounds:
25 Box Jump Overs (30"/24")
20 Toes to Bar
150m Run
On the 15:00...
60/45 Calorie Row
40 DB Snatches (22.5/15kg)
20 Bar Muscle-Ups
Sweat:
In 2 Teams: Head to Head:
40 Min AMRAP
160 Calorie Bike (80 Cal Per Bike)
40 Prowler Push and Pulls 70kg
200m Farmers Carry (20kg Per Handle, 2 sets per team)
Weightlifting:
1. Build to a challenging Power Snatch: 1 sec Pause at Knee, 1 sec Pause in catch.
2. Pause Back Squat:
7x1 (3s in bottom) 70%, 70%, 73%, 73%, 76%, Last 2 sets build heavy.
3. Not for Time:
21 Bench Press (80/55kg)
21 Strict CTB Pull-Ups
25 Weighted Sit-Ups (22.5/15kg)
15 Bench Press (80/55kg)
15 Strict CTB Pull-Ups
25 Weighted Sit-Ups (22.5/15kg)
9 Bench Press (80/55kg)
9 Strict CTB Pull-Ups
25 Weighted Sit-Ups (22.5/15kg)
THURSDAY:
Fitness:
4 Rounds:
Alt E 90 Seconds:
Odd: 10 Alt Back Rack Deficit Reverse Lunges
Even: 30 Second Weighted Paralette Tuck Hold
2. Nose Breathing Sprints
Performance:
See Fitness
Gymnastics:
Ring/Muscle Up Series 2/3: Kipping Ring Dips & Ring Swings
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 60/42.5kg
*Each round is capped at 4 minutes. If you fail to complete a round by 4 minutes, reduce the load for the next round
Performance:
See Fitness
SATURDAY:
Fitness:
In Pairs: 3x9 Min AMRAPs
1 minute rest between -
1 Person working at a time, break up work as desired.
1. 40 Calorie Row
20 DB Thrusters 22.5/15kg
2. 40 Calorie Bike
20 Toes to Rings
3. 400m Run (200 each)
20 Alt. KB Step Ups (20/12kg each hand)
Performance:
See Fitness
Weightlifting:
1. Double Pause Push Jerk: Build to a Heavy Double - Pause in the dip and in the receiving position.
2. Pausing Back Squat 5x2 - 65%, 67%, 69%, 72%,75%
*5 Second Pause in the Bottom
3. Pausing Thruster 5x1
*5 Second Pause in Bottom of Squat
Competition Club:
No Comp Club class this week.
SUNDAY:
Rest Day
Open Gym 9am - 11pm: Please remember to sign in.