Jason
Aug 4, 20194 min
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
1. 10 minutes to find a Quality 5RM Front Squat.
2. 4x3 Min AMRAPs, 3 minutes rest between.
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Goblet Squats 16/12kg
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Goblet Squats 20/16kg
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Goblet Squats 24/20kg
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Goblet Squats 32/24kg
Performance:
1. 10 minutes to find a Quality 5RM Overhead Squat
2. 4x3 Min AMRAPs, 3 minutes rest between.
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats 35/25kg
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats 42.5/30kg
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats 52.5/37.5kg
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats 60/42.5kg
Sweat:
Mikko Triangle10 Rounds (hold a set calories)
1 Min Bike Cals
1 Min Row Cals
1 Min Ski Cals
1 Min Rest
If you failed last attempt at a number, now try to do that number but with a task priority. Still include the 1 minute rest.
Weightlifting:
1. In 15 minutes Build to a Heavy: Snatch + 2 Overhead Squat + Snatch + Overhead Squat
2. OT90 x7: Snatch Pull + 2 Snatch Shrug @ 110% of previous complex.
3. Back Squat Week 14: OT2M3x 70%, 80%, 3+ x 90% @ Wave 4 loading
+
5x10 Elevated (Blue Plate) Reverse Back Rack Lunges @ 40% of Back Squat 1RM
TUESDAY:
Fitness
1. On the 90sec x 7
Clean Shrug + Hang Power Clean + Clean Pull + Power Clean
2. 9 Min AMRAP:
5 Power Cleans 60/40kg
5 Strict Pull Ups
15 Sit Ups
Post: 3x30 Sec Weighted Hex Hold
Performance:
1. On the 90sec x 7 Clean Shrug + Hang Power Clean + Clean Pull + Power Clean
2. "Nowhere Fast" 50 Power Cleans 70/47.5kg
*On the Minute - 5 Toes to Bar (including 0)
Post: 3x30 Sec Weighted Hex Hold
WEDNESDAY:
Fitness:
1. 10 minutes to Build to a heavy set of 3 Dumbbell Push Press
2. 3 Rounds:
800 Meter Run
80 Double Unders
21 DB Push Press 15/10kg
Performance:
1. 10 minutes to build to a heavy set of 3 Push Press
2. 3 Rounds:
800 Meter Run
80 Double Unders
21 Push Press 52/37.5kg
Sweat:
"300"
1 minute work, 1 minute rest
Goal is 300/250m Row within the minute. If you miss, drop down to 250/200m. Workout will continue until everyone has missed the target or 60 minutes elapses, whatever comes first...
Weightlifting:
1. 12 mins to Build to a heavy: Hang Power Clean + Pause (2 sec) Front Squat + Front Squat + Jerk
2. 1. OTM x 7:
Min #1 - 7 HS Cleans + 1 Push Jerk
Min #2 - 6 HS Cleans + 2 Push Jerk
Min #3 - 5 HS Cleans + 3 Push Jerks
Min #4 - 4 HS Cleans + 4 Push Jerks
Min #5 - 3 HS Cleans + 5 Push Jerks
Min #6 - 2 HS Cleans + 6 Push Jerks
Min #7 - 1 HS Clean + 7 Push Jerks
Barbell Loading - 56% of 1RM
3. Deadlift Week 14: OT2M - 3x 70%, 80%, 3+ x 90% @ Wave 4 loading
+
5x10 Weighted Hip Extensions (aim to add a little bit to each set from last week).
THURSDAY:
Fitness:
1. 3x100m Banded Farmers Carry
2. 8 Rounds: 30 work, 30 rest
Bike Cals
Row Cals
Ski Cals
1 minute rest
Performance:
See Fitness
Gymnastics:
Rope Climbs and Double Unders
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
1. 10 Minutes to complete: 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 5 Weighted Push Ups
2. 5 Rounds:
20 Russian KB Swings (32/20kg)
10 Box Jump Overs (24/20")
Performance:
1. 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 30% of our Max Strict HSPU
2. "Hop Scotch"
5 Rounds:
10 Power Snatches (52.5/38kg)
10 Box Jump Overs (30"/24")
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
Fitness:
In 25 minutes: In Pairs
1 Mile Run: (alt each 400m)
8 Rounds (alternate after a full round)
7 Thrsters 35/25kg
7 Pull Ups
7 Burpees
800m Run (400m each)
Max Rounds of: (alternate after a full round)
7 Thrsters 35/25kg
7 Pull Ups
7 Burpees
Performance:
See Fitness
Weightlifting:
1. 4 Rounds:
Min 1: 3 Power Snatch
Min 2: 2 Power Snatch
Min 3: 1 Power Snatch
*Start at 75%, increase load after each round if possible. If you miss a rep go back to 70% and remain there for the rest of the workout.
2. OTM x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 64% of 1RM Back Squat
This is a 3% increase from last week
3. Press Week 14: OT2M3x 70%, 80%, 3+ x 90% @ Wave 4 loading
+
5x5 Single Arm Barbell Press (aim to add a little more to each set from last week).
Competition Club:
1. For time
10 Alt. DB Snatches 40/30kg
20 Alt. DB Snatches 30/22.5
30 Devils Press 22.5/15kg
2. "Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters (35/25kg)
7 Pull-Ups
7 Burpees
SUNDAY:
9am CrossFit:
In Pairs: 30 Min AMRAP
20 True Ring Rows
40 Calorie Ski
60 Calorie Bike
80 Sit Ups
100m Bear Crawl
10am: Gymnastics: Rope Climbs and Double Unders
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
11am: Mobility Class
Open Gym 10am - 12pm: Please remember to sign in.