Jason
Dec 14, 20193 min
Upcoming Events/Info
21st December: Christmas Party / Nass' going away party. Please if you haven't said you're coming fill out the form that can be found here: https://www.crossfitclaremont.com.au/single-post/2019/12/04/Christmas-PartyNass-Going-Away-Party-Update
Check the holiday timetable by via logging into the Zen Planner App or following this link: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm
No Foundations, Gymnastics or Sweat class from the 22nd of December until the 13th of January.
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:
AMRAP 5: Buy-In: 700 Meter Row
7 Front Squats (50/35kg)
25 Double Unders
Rest 5 Minutes
AMRAP 5: Buy-In: 500 Meter Row
5 Front Squats (60/40kg)
25 Double Unders
Rest 5 Minutes
AMRAP 5: Buy-In: 300 Meter Row
3 Front Squats (75/50kg)
25 Double Unders
Performance:
AMRAP 5: Buy-In: 700 Meter Row
7 Squat Cleans (50/35kg)
25 Double Unders
Rest 5 Minutes
AMRAP 5: Buy-In: 500 Meter Row
5 Squat Cleans (60/40kg)
25 Double Unders
Rest 5 Minutes
AMRAP 5: Buy-In: 300 Meter Row
3 Squat Cleans (75/50kg)
25 Double Unders
Sweat:
5 Rounds: 5 min work, 1 minute rest
30 Alt Step Ups 24/20"
20 V Ups
Max Calorie Ski in the remaining time
Weightlifting:
1. Tempo Back Squat Cycle 5/5
7x1x90% of 1RM @ 30X1 (E3MOM)
2. Push Press Wave 1 Week 4: (OT90 Sec)
5x 40%, 50%, 60%
then
3x5x70%
3. Clean Pull: 5x1x110%
TUESDAY:
Fitness
1. Handstand Wall Floater Practise:
2. 25 Min AMRAP
15 Pull Ups
20 Bar Facing Burpees
25/20 Calorie Airbike
30 Alt. Dumbbell Snatch 22.5/15kg
Performance:
1. Handstand Wall Floater Practise:
2. 3 Rounds for time:
24/21 Calorie Airbike
15 Bar Facing Burpees
12 Bar Muscle-ups
6-4-2 Power Snatch
Rd 1 P Snatch: 70/50kg
Rd 2 P Snatch: 80/57.5kg
Rd 3 P Snatch 90/65kg
*If you can't do those weights, do 70,80 and 90%.
WEDNESDAY:
Fitness:
1. Front Squat Wave 1 Week 4:
5x 40%, 50%, 60%
then
3x5x70%
2. In Teams of 3:
15 Min AMRAP
Buy In: 90/70 Calorie Ski
*1 person must be hanging at all times or your team must complete a 400m run.
90 KB Front Rack Alt Lunge 32/20kg
Max Ski Calories in the remaining time
*One person must be in the top of a push up at all times or your team must complete a 400m run.
Performance:
See Fitness
Sweat:
24 Min Alt OTM
20/15 Calorie Bike Erg
20/15 Calorie Ski Erg
20/15 Calorie Row
*If you don't make the assigned calories, rest the next minute. Record total calories completed in the workout.
Weightlifting:
1. Front Squat Wave 1 Week 4: (OT90 Sec)
5x 40%, 50%, 60%
then
3x5x70%
*If you completed these in class, do the same percentages for deck press, working off your 3RM from last Friday.
2. Power Clean Wave 1 Week 4: (OT90 Sec)
5x 40%, 50%, 60%
then
3x5x70%
3. Snatch Pull 5x1x110%
THURSDAY:
Fitness:
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box - 24"/20"
"You Go I GoStyle"
One partner completes the run and odd numbers, the other partner completes the run and even numbers.
Performance:
See Fitness
Gymnastics:
No Gymnastics class this week. Will be returning the week of 13th of January.
(Fun Kit) FRIDAY:
Fitness:
1. OT90 Secx5: 1 Max L-Sit
2. Deck of Cards
Club: Calorie Bike
Spade: Wall Balls
Heart: Burpee
Diamond: KB Swing 32/20kg
Reps: Number = Number:
Jack/King/Queen: 12
Ace: 15
Joker: 30
Team with the most card by the end of the deck win.
Performance:
See Fitness
SATURDAY: Christmas Party!!
8.30am Workout:
SUPER TOTAL
1RM Snatch
1RM Clean and Jerk
1RM Back Squat
1RM Bench Press
1RM Deadlift
With a rolling clock you will have 20 minutes per movement.
2 scores: Total weight and combined Sinclair and Wilks score.
SUNDAY:
No Sunday class - recovery from Christmas Party.