Jason
Apr 7, 20193 min
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
E2MOMx16 (32 Minutes)
1. 500/400m Row
2. 15 Strict Pull Ups
3. 30/23 Calorie Bike
4. 30 Wall Balls 9/6kg
Record any missed reps
Performance:
E2MOMx16 (32 Minutes)
1. 500/400m Row
2. 12 Muscle Ups
3. 30/23 Calorie Bike
4. 30 Wall Balls 20/14lbs
Record any missed reps
Sweat:
30 work, 30 rest
- Burpee onto Plate
- Ski Erg Calories
- KB Sumo Deadlift High Pull 32/20kg
- Wall V Ups
- Double DB Russian Swing 22.5/15kg
- Bent Over Row 30/20kg
Weightlifting:
1. 3-Position Power Snatch On the 2:00 x 6 Sets:
Wave #1... 60%, 64%, 68%
Wave #2... 60%, 64%, 68%
2. Snatch: 5 Min AMRAP Max Reps at 80%
3. Pausing Back Squat 5x3 65%, 70%, (75%x3)
1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause.
TUESDAY:
Fitness
1. Bulgarian Deadlifts 4x5
2. 3 Rounds:
400m Run
20 Hang Power Cleans 42.5/30kg
400m Run
20 Alt DB Step Ups (1x22.5/15kg)
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. Front Squat:
75%x5
80%x5
85%x5+
2. 5 Rounds for total load: 60 seconds on, 60 seconds rest
4 Double KB Pendlay Row
10 Double KB Deadlifts
6 Double KB Swing
*Go as heavy as possible. If you complete within 60 seconds the remaining time is rest. If you don't complete drop down next set.
Performance:
See Fitness
Sweat:
2 Teams Head to Head:
Each time has a;
Rower
Ski Erg
Airbke
The team at the end with the most calories wins, break up the work as you like.
Weightlifting:
1. In 20 minutes: Build to a Heavy Complex:
5 Deadlifts + 5 Hang Squat Cleans + Push Jerks + Front Squats
2. E90 Seconds for total load:
10,9,8,7,6,5,4,3,2,1: Press
3. If you didn't do Front Squats in class do them now.
or
Split Squat 3x5
THURSDAY:
Fitness:
1. 3x30 second Banded Leg Abductions
2. 22-18-14-10:
Single Arm alt OH Lunge 22.5/15kg (Half one arm then switch)
Sit-Ups
Abmat Facing Burpee
Sit-Ups
Performance:
See Fitness
Gymnastics:
Cycle ReTest
1. 5 Minute Max Muscle Ups
2. 5 Minute Max Toes to Bar
3. 5 Minute Max Handstand Push Ups
4. 5 Minutes Death by 1m Handstand Walk
5. Max L Sit
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
In 5 Mins:
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (140/100)
8 Box Jump Overs 24/20
Rest 5:00
In 5 Mins:
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (120/80)
8 Box Jump Overs 24/20"
Rest 5:00
In 5 Mins:
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (100/70kg)
8 Box Jump Overs 24/20"
Performance:
In 5 Mins:
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (100/70kg)
8 Box Jump Overs 24/20"
Rest 5:00
In 5 Mins:
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (120/80)
8 Box Jump Overs 24/20"
Rest 5:00
In 5 Mins:
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (140/100)
8 Box Jump Overs 24/20"
SATURDAY:
Fitness:
Teams of 3: AMRAP 25:
90/60 Calorie Bike
60 Alternating Sync Dumbbell Snatches 22.5/15kg
300m Run (all)
30 Push Ups
15 Rope Climbs (15')
Performance:
Teams of 3: AMRAP 25:
90/60 Calorie Bike
60 Alternating Sync Dumbbell Snatches 22.5/15kg
300m Run (all)
30 Strict Handstand Push Ups
15 Short Rope Climbs (15')
Weightlifting:
1. Build to a Heavy Complex: Clean + 2 Jerks + Clean + Jerk
2. Snatch Pull: 6x2x105%
3. Back Squat: 3x10x50%, then build for 2 more sets if possible.
Competition Club:
1. 5 Rounds:
1 Rope Climb
6 KB Snatch 32/24kg
12/8 Calorie Assault Bike
1 Short Rope Climb
6 Alt DB Snatch 30/22.5kg
150m Run
2. For time:
Row 500m
30 Bench Press, 1x bodyweight
Row 1000m
20 Bench Press, 1x bodyweight
Row 2000m
10 Bench Press, 1x bodyweight
SUNDAY:
9am CrossFit:
1.
6 Rounds: 40 seconds work, 20 seconds rest
Calorie Row
Goblet Reverse Lunge 24/16kg
Calorie Bike
Toes through Rings
2.
Tabata Hollow Hold
10am Mobility Class: General Mobility and Tissue Work
Open Gym 9am - 11pm: Please remember to sign in.