Weekly Workouts 15th-21st April (Easter Weekend)

Check out our new trial timetable here.

Easter Weekend Hours:
 
 Easter Friday 19/4: Closed
 
 Saturday 20/4: Business as usual
 
 Easter Sunday 21/4: Business as usual
 
 Easter Monday: 8am (90 minute WOD)

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.

MONDAY:
 
 Fitness:
 
 1.
 
 Max Unbroken Chest to Bar Pull Ups
 
 or
 
 Max Reps in 1 Minute
 
 
 2.
 
 12 Min AMRAP
 
 150m Run
 
 15 Dips
 
 150m Run
 
 15 True Ring Rows
 
 Performance:
 
 1.
 
 See Fitness
 
 
 2.
 
 15 Min AMRAP
 
 150m Run
 
 15 Strict Ring Dips (High Rings)
 
 150m Run
 
 15 True Ring Rows
 
 Sweat:
 
 Each movement 8 Mins work, 1 min rest between.
 
 Cal Bike
 
 Cal Ski
 
 Cal Row

10m Shuttle
 
 *On the odd Interval (1st minute) you must complete 10 reps. The even interval (2nd minute) you get as many as possible. Alternate in this fashion for the 8 minutes. Your score is the accumulated even intervals.
 
 **If you miss the 10 reps on the odd interval, rest on the next minute.
 
 Weightlifting:
 
 1.
 
 OTM x 15
 
 Min 1,2,3: 3 Snatches, each with a 2 sec pause in the bottom
 
 Min 4 Rest
 
 Min 5,6,7: 2 Snatches, each with a 2 sec pause in the bottom
 
 Min 8 Rest
 
 Min, 9,10,11: 1 Snatch, with a 2 sec pause in the bottom
 
 Min 12: Rest
 
 Min 13,14,15: 1 Snatch
 
 *Start at 50% in minute 1, increase by 5% each successful set.
 
 **With the 2 sec pause you most control the pause, if you stumble or step forward as you recover, it counts as a an unsuccessful set.
 
 
 2.
 
 Snatch Pull 3x2 @ 100%, 3x1 @ 105%
 
 
 3.
 
 Back Squat
 
 Wave #1:
 
 3 x 75%, 2 x 78%, 1 x 81%
 
 Wave #2:
 
 3 x 78%, 2 x 81%, 1 x 84%
 
 Wave #3:
 
 3 x 81%, 2 x 84%, 1 x 87%

TUESDAY:
 
 Fitness
 
 3 x AMRAP 4, resting 4:00 between:
 
 27/21 Calorie Row
 
 21 Russian Swings 32/24kg
 
 15 Burpee Box Jump Over (24""/20"")
 
 Performance:
 
 3 x AMRAP 4, resting 4:00 between:
 
 27/21 Calorie Row
 
 21 Power Cleans
 
 15 Burpee BJO (24"/20")
 
 
 Round 1 - 70/50kg
 
 Round 2 - 60/42.5kg
 
 Round 3 - 50/35kg

WEDNESDAY:
 
 Fitness:
 
 1.
 
 Front Squat:
 
 80% x 3
 
 85% x 3
 
 90% x 3+
 
 
 2.
 
 15 Min AMRAP
 
 60 Double Unders
 
 45 Air Squats
 
 21/15 Calorie Bike
 
 15 Deficit Hand Release Push Ups
 
 Performance:
 
 1.
 
 See Fitness
 
 
 2.
 
 15 Min AMRAP
 
 60 Double Unders
 
 45 Air Squats
 
 21/15 Calorie Bike
 
 15 Push Jerks (82.5/60kg)
 
 
 Sweat:
 
 In teams of 3: 20 Min Timecap
 
 10-1 Double DB Front Squat 22.5/15kg
 
 5 Burpees after each set of Squats.
 
 *Complete workout in a follow the leader style, once the first set of Squats is done, the second partner comes in. Each team member must do each rep range.
 
 **There is a bike spinning throughout the whole workout. If you complete the 10-1 Front Squats all team members can get on the Bike. Regardless, your score is bike calories.
 
 Weightlifting:
 
 Weightlifting:
 
 
 1.
 
 Jerk 5x1
 
 *Focus is form - do not miss.
 
 
 2.
 
 Push Press 4x6
 
 
 3. Front Squats from Class
 
 or
 
 3 Sets:
 
 12 Single Arm Dumbbell Press
 
 12 Single Arm Dumbbell Row
 
 Rest 1:30 between sets.

THURSDAY:
 
 Fitness:

1.
 
 Deadlift E90 Sec: 3-1-3-1-3-1-10
 
 Aim to gradually build each set except for 10.

 
 2.
 
 3 Rounds:
 
 20/15 Calorie Bike
 
 100m Farmers Carry 32/24kg
 
 30/20 Calorie Row
 
 3 minute rest

Performance:

See Fitness
 
 Gymnastics:
 
 Midline Strength and Control
 
 
 (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY:
 
 
 Gym Closed for Good Friday

SATURDAY:
 
 Fitness:
 
 In Teams of 3, 30:00 Time Cap:
 
 100 Pull-Ups
 
 100 SA DB OH Alt. Lunge
 
 80 Box Jump Overs (24"/20")
 
 80 Dumbbell Thursters
 
 60 Toes to Bar
 
 60 Dumbbell Front Squats
 
 40 Burpee Box Jump Overs (24"/20")
 
 40 Dumbbell Box Step Ups
 
 
 Dumbbells: (22.5/15kg)

Performance:
 
 In Teams of 3, 30:00 Time Cap:
 
 100 Pull-Ups
 
 100 Overhead Squats (35/25kg)
 
 80 Box Jump Overs (24"/20")
 
 80 Thrusters (42.5/30kg)
 
 60 Toes to Bar
 
 60 Front Squats (50/35kg)
 
 40 Burpee Box Jump Overs (24"/20")
 
 40 Clusters (60/42.5kg)
 
 Weightlifting:
 
 1.
 
 E90 Seconds x 7:High Hang Clean (pockets) + Low Hang Clean + Front Squat
 
 
 2.
 
 Build to a Heavy Double, Low Hang Power Snatch
 
 
 3.
 
 5 Sets, building:
 
 1 & 1/4 Front Squat + Jerk
 
 Competition Club:
 
 1. In Teams of 2, 30:00 Time Cap:
 
 100 Pull-Ups
 
 100 Overhead Squats (35/25kg)
 
 80 Box Jump Overs (24"/20")
 
 80 Thrusters (95/65)
 
 60 Toes to Bar
 
 60 Front Squats (115/80)
 
 40 Burpee Box Jump Overs (24"/20")40 Clusters (60/42.5kg)
 
 
 2. 5 Rounds:
 
 50m Sled Pull
 
 50m Sled Drag
 
 Sled: 90/60kg

SUNDAY:
 
 9am CrossFit:
 
 30 Min AMRAP:
 
 10, 20, 30, 40, etc
 
 KB Deadlift 32/24kg
 
 Calorie Row
 
 Abmat Sit Up
 
 x10m Run
 
 Dumbbell Deck Press 22.5/15kg
 
 Calorie Bike
 
 
 10am: Mobility Class
 
 
 Open Gym 10am - 11.30am: Please remember to sign in.