Jason
Nov 30, 20193 min
Upcoming Events/Info
14th December: 12 Days of Christmas WOD
15th December: Weightlifting WA Open Weightlifting Compeition.
21st December: Christmas Party / Nass' going away party. Details here
Check the Events page for more info - https://www.crossfitclaremont.com.au/blog/category/Events
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
If you are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.
MONDAY:
Fitness:
Skill: Single Arm Wall Handstand
AMRAP 16:
15 Front Squats (43/30kg)
30 Double Unders
15 Deadlifts (42.5/30kg)
30 Double Unders
Performance:
Skill: Single Arm Wall Handstand
AMRAP 16:
15 Overhead Squats (43/30kg)
30 Double Unders
15 Deadlifts (42.5/30kg)
30 Double Unders
Sweat:
Mikko Triangle
10 Rounds:
1 Min Airbike Calories
1 Min Row Calories
1 Min Ski Calories
1 Min Rest
Hold the same number across all movements and sets.
Weightlifting:
1. Tempo Back Squat Cycle - Week 3/5
6x3x82% of 1RM @ 30X1
2. Push Press Wave 1 Week 2:
3x 70%, 80%, 3+ x 90%
then
5x5x70%
3. OTMx5: 4 Muscle Snatch (add 10% to each set from last week)
1 minute rest
OTMx5: 2 Snatch Pulls @ 108%
TUESDAY:
Fitness
1. 4 Rounds for Quality OTM:
10 Ring Rows
10-20 Second Ring Support
*Each set alternate between top and bottom of ring.
2. 3 Rounds:
800m Run
600 Meter Row
400 Meter Bike
20 Burpee Box Jump Overs (24"/20")
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. Front Squat Wave 1 Week 2:
3x 70%, 80%, 3+ x 90%
then
5x5x70%
2. 12 Min AMRAP
10 Russian KB Swings 32/20kg
5 Toes to Bar
10 Goblet Squats 32/20kg
5 Toes to Bar
10 Seated DB Z Press 15/10kg
5 Toes to bar
Performance:
1. See Fitness
2. "Randy Savage"
AMRAP 12:
3 Rounds of "Macho Man" (60/42.5kg)
15 Toes to Bar
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
Sweat:
24 OTM Alt OTM
50 seconds work, 10 seconds rest
A. 250/200m Row
B. 12 Burpees
C. Max Bike Erg Calories
Weightlifting:
1. Front Squat Wave 1 Week 2: 3x 70%, 80%, 3+ x 90%
then
5x5x70%
2. Power Clean Wave 1 Week 2:
3x 70%, 80%, 3+ x 90%
then
5x5x70%
*If you did Front Squats in a the class, do the Power Clean first then do 8x3 Weighted Chest to Bars at 30% of 1RM instead of Power Cleans second.
3. Split Press 5x6 with last weeks loads.
THURSDAY:
Fitness:
1. Deck Press: Build to a Heavy 5
then
Max Reps at 70% of that
2. Moderated Intensity:4 Rounds OT6M
1 minute handstand hold
350/300m Ski
350/300m Airbike In this workout each round must be faster then the previous round, if it's slower, the workout is over. Except however the 4th round, that must be within 5 seconds of the first round.
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:
"Singled Out"
3 Rounds:
1 Minute Wallballs (9/6kg)
1 Minute Alternating Dumbbell Snatches (22.5/15kg)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (22.5/15kg)
1 Minute Calorie Row
1 Minute Rest
Performance:
"Singled Out"
3 Rounds:
1 Minute Wallballs (12/9kg)
1 Minute Alternating Dumbbell Snatches (30/22.5kg)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (30/22.5kg)
1 Minute Calorie Row
1 Minute Rest
SATURDAY:
Fitness:
In Pairs: 20 Min AMRAP
50 Sit Ups
400m Run (together)
30 Single DB Box Step Overs 24/20" 22.5/15kg
20 Chest to Bar Pull Ups
Performance:
In Pairs: 20 Min AMRAP
50 Med Ball Sit Ups 9/6kg
400m Run (together)
30 Double DB Box Step Overs 24/20" 22.5/15kg
20 Bar Muscle Ups
Weightlifting:
1. Snatch 2x70%, 75%, 1x 80%, 85%, 92%, 97%, 102%, 97%, 92%
2. Clean and Jerk 2x70%, 75%, 1x 80%, 85%, 92%, 97%, 102%, 97%, 92%
3. Clean Pull 5x1x120%
Competition Club:
1. #tttTD23
For time:
10-8-6-4-2
Bar Muscle Up
Cluster 70/47.5kg
5m UB Handstand Walk after each movement
2. 12 Min AMRAP In Pairs: Complete a full rep range of each movement before switching.
3,6,9,12,etc
Calorie Airbike
Calorie Row
SUNDAY:
9am CrossFit:
For time:
1000m Run
5 Rope Climbs
800m Run
4 Rope Climbs
600m Run
3 Rope Climbs
400m Run
2 Rope Climbs
200m Run
1 Rope Climbs
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.