Jason
May 5, 20194 min
Remember we are trialing a modified timetable, you can see it here: https://crossfitclaremont.zenplanner.com/
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
For time: 3 Rounds:
15 Alt Db Snatch (22.5/15kg)
15 Lateral Burpees over Kettlebell
15 Goblet Squats (32/24kg)
15 Box Jump Overs (30"/24")
then
Max Chest to Bar Pull Ups until 15 minutes expires
Performance:
For time:
15-12-9:
Power Snatch (50/35kg)
Box Jump Overs (30"/24")...
Directly into...
15-12-9:
Overhead Squats (50/35kg)
Bar Facing Burpees
then
Max Muscle Ups until 15 minutes expires
Sweat:
4 Rounds E8MOM:
30 DB Alt Step Ups 22.5/15kg
30 Walking Lunges
60/45 Cal Row
*Score is total tine
Weightlifting:
1. Snatch - On the Minute x 15:
Minute 1 - 3 Snatch @ 68%
Minute 2 - 2 Snatch @ 73%
Minute 3 - 1 Snatch @ 78%
Minute 4 - Rest
Minute 5 - 3 Snatch @ 71%
Minute 6 - 2 Snatch @ 76%
Minute 7 - 1 Snatch @ 81%
Minute 8 - Rest
Minute 9 - 3 Snatch @ 74%
Minute 10 - 2 Snatch @ 79%
Minute 11 - 1 Snatch @ 84%
Minute 12 - Rest
Minute 13 - 1 Snatch @ 84-88%
Minute 14 - 1 Snatch @ 84-90%
Minute 15 - 1 Snatch @ 84-93%
2. Pausing Snatch Pull
2 x 2 @ 85%, 3 x 1 @ 95%
2-Second Pause - Below the Knee
2-Second Pause - Pockets
3. Back Squat: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM)
+
5x10 @ 50%
TUESDAY:
Fitness
1. 3 Rounds:
1,000m Row
800 Meter Run
3:00 Rest between rounds.
2. 3 Giant Sets:
9 Single Arm Ring Row
15 Dumbbell Floor Presses
21 Low Banded Rows
Rest 2:00 between efforts.
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. Deadlifts: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off your 2RM from last week or 90% of 1RM)
2.5 Rounds of AMRAP 3:
6 Russian KB Swings 32/24kg
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
Performance:
1. See Fitness
2. "The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (60/42.5kg)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
Sweat:
In Pairs: One person working at a time
50, 40, 30, 20, 10
Ski Calories
Bike Calories
10m Shuttles
Post: As a Pair alternate and accumulate 5 minutes in a Paralette tuck hold.
Weightlifting:
1. On the 2:00 x 5 Sets:
1 Power Clean + 1 Pausing Push Jerk + 2 Push Jerks
*On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
2. Deadlifts: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM)
+
5x5 @ 50% (Clean Pulls)
*If you did the Deadlifts in the class, start with your volume lifts and the last 3 sets do 3x10 Upright Rows
3. 3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
Rest 2:00 between efforts.
Followed by 1 Set:100 Banded Pull throughs
THURSDAY:
Fitness:
1. 10 Min Alt EMOM
Odd: Max Pull Ups + Hang
*Hold on the bar until 30 seconds
Even: 10 Hollow Rocks
2. 16 Min AMRAP.
21/15 Calorie Bike
50m Farmers Carry (22.5/15kg)
30 Sit Ups
Performance:
See Fitness
Gymnastics:
Bar Pull Over and Strict Pull Up development
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
AMRAP 15:
60 Double Unders
30/12 Calorie Row
15 Landmine Squats (50/35kg)
Performance:
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35kg)
SATURDAY:
Fitness:
1. Baseline:
500m Row
5 Burpees
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
400m Run
2. 15 Min AMRAP In teams of 3: 2 people working at a time
For time:
60 Hanging DB Alt Lunge 22.5/15kg
30 Burpee Box Jumps 30/24"
15 Devils Press 22.5/15kg
*While that is happening, accumulate Bike Cals. You must finish the workout for your score to count. Score is Bike Cals.
Performance:
See Fitness
Weightlifting:
1. 1. Clean - On the Minute x 15:
Minute 1 - 3 Clean @ 68%
Minute 2 - 2 Clean @ 73%
Minute 3 - 1 Clean @ 78%
Minute 4 - Rest
Minute 5 - 3 Clean @ 71%
Minute 6 - 2 Clean @ 76%
Minute 7 - 1 Clean @ 81%
Minute 8 - Rest
Minute 9 - 3 Clean @ 74%
Minute 10 - 2 Clean @ 79%
Minute 11 - 1 Clean @ 84%
Minute 12 - Rest
Minute 13 - 1 Clean @ 84-88%
Minute 14 - 1 Clean @ 84-90%
Minute 15 - 1 Clean @ 84-93%
2. Press: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM)
+
5x10 @ 50%
3. Tempo Front Squat
6x1 @ 53X1
*Try to add on a little from last week.
Competition Club:
1. "Girls Gone Wild"
On the 0:00... -
"Fran"
21-15-9:
Thrusters (42.5/30kg)
Pull-Ups
On the 8:00...
"Diane"
21-15-9:
Deadlifts (102.5/70kg)
Kipping Handstand Pushups
On the 8:00...
"Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (60/42.5kg)20 Min Cap
*If you don't finish each workout at the cap, move on.
On the 25:00
Row 3 Rounds,
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.
SUNDAY:
9am CrossFit:
1. Ab Wheels 5x5
2. CrossFit Games Master's 2019 Online Qualifier Workout #2:
80 Bar Facing Burpees
4000m Row
10am: Mobility Class
Open Gym 10am - 11.30am: Please remember to sign in.