Jason
Aug 11, 20193 min
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
15 Min AMRAP
10 Box Step Over 22.5/15kg 24/20"
10 Single Arm KB Swing (each arm)
5 Right Arm KB Split Squat
5 Left Arm KB Split Squat
5 Strict Muscle Ups
KB: 32/20kg
Post: 5 Rounds, 1 min work 1 min rest
KB Forearms Barbell Twists
Performance:
15 Min AMRAP
10 Box Step Over 22.5/15kg 24/20"
10 KB Snatch (5 each arm)
5 Right Arm KB Split Squat
5 Left Arm KB Split Squat
5 Strict Muscle Ups
KB: 32/20kg
Post: 5 Rounds, 1 min work 1 min rest
KB Forearms Barbell Twists
Sweat:
OT5Mx6 Rounds
200m Run
15/12 Cal Row
15/12 Cal Bike
15/12 Cal Bike
*4 Min cap on each round
Post: 5x10 Ab Wheels
Weightlifting:
1. Clean and Jerk [OT2M]
2x 50%, 60%, 70%, 80%,
1x 85%, 90%, 85%, 80%, 80%, 80%
2. Clean Pull [OTM]
10x1x90%
3. Back Squat Week 15: OT2M
5x75%, 3x85%, 1+ x 95% @ Wave 4 loading
+
5x10 Elevated (2x Blue Plates) Reverse Back Rack Lunges @ 40% of Back Squat 1RM
TUESDAY:
Fitness
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (9/6kg)
Performance:
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
30 Wallballs (12/9kg)
WEDNESDAY:
Fitness:
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (102.5/70kg)
15/12 Calorie Assault Bike
Performance:
See Fitness
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. Hang Power Snatch + Power Snatch
8x(1+2) ≤ 75% [OT90 Sec]
2. Power Clean + Push Press: 5x(1+5) -
Start at 50% of Push Press and build [OT90 Sec]
3. Deadlift Week 15: OT2M5x75%, 3x85%, 1+ x 95% @ Wave 4 loading
+
5x10 Weighted Hip Extensions (aim to add a little bit to each set from last week).
THURSDAY:
Fitness:
1. 5 Rounds for quality:
20 Second L Sit
5 Kettlebell Wrist Curls
2. 15 Min AMRAP In Pairs:
40 Cal Bike
20m Backwards DB Bear Crawl 22.5/15kg
30 sec Side Plank (left)
30 sec side Plank (right)
20m Forward DB Bear Crawl 22.5/15kg
40 Cal Ski
*One person working at time except the planks which are together.
Performance:
See Fitness
Gymnastics:
Bar Pull over and Strict Pull Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
1. 2 Min AMREP:
Left Leg Step Ups 24/20"
2 minutes rest
2 Min AMREP:
Right Leg Step Ups 24/20"
2. 3 Rounds:
20 Dumbbell Snatches (22.5/15kg)
75 Double Unders
Directly Into…
3 Rounds:
12 Dumbbell lateral Burpees
21/15 Calorie Row
Performance:
1. See Fitness
2. 3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (22.5/15kg)
12 Lateral Dumbbell Burpees
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
Fitness:
In Pairs:
10 Rounds: (alt partner each round)
12 Russian KB Swings 32/24kg
9 Box Jumps
6 Push Ups
then
50/40 Cal Ski
then
50/40 Cal Bike
*Barbell 70/47.5kg
Performance:
In Pairs:
10 Rounds: (alt partner each round)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
50/40 Cal Ski
then
50/40 Cal Bike
*Barbell 70/47.5kg
Weightlifting:
1. Snatch [OT2M]
2x 50%, 60%, 70%, 80%,
1x 85%, 90%, 85%, 80%, 80%, 80%
2. Snatch Pull [OTM}
10x1x90%
3. Press Week 15: OT2M5x75%, 3x85%, 1+ x 95% @ Wave 4 loading
+
5x5 Single Arm Barbell Press (aim to add a little more to each set from last week).
Competition Club:
0 Min
1. 5 Rounds for time:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell - 70/47.5kg
*15 Min Cap
20 Min:
OT2M
5 Rounds:
300/250m Row
5 Rounds:
300/250m Ski
5 Rounds:
600/500m Bike
SUNDAY:
9am CrossFit:
1. 5 Rounds:
Max Deck Press @ either 25kg, 50kg or 75kg
superset
10 Hanging DB Walking Lunges 22.5/15kg. Score is total kg
2. 15 Min AMRAP
20/15 Cal Row
150m Run
10 Jumping Lunges
5 Strict Chest to Ring Pull Ups
10am: Gymnastics: Bar Pull over and Strict Pull Ups
(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.