Jason
Dec 22, 20193 min
Upcoming Events/Info
***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:
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups...
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar...
Rest 4 Minutes
AMRAP 4
15/9 Calorie Row
15 Burpees
15 Pull-ups
(Compare to 21/5/19)
Performance:
See Fitness
Weightlifting:
1. Push Press: Wave 2 Week 1: (OT2M)
All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave.
2. Back Squat Waves Week 1/6
5 Sets @ 20X1 building to a heavy 6 (OT2.5M)
3. 5x (Snatch Pull + Floating Snatch Pull + 4 Snatch Shrugs) x 80%
TUESDAY:
Fitness
1. Front Squat: Wave 2 Week 1: (OT2M)
All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. If you don't have the spreadsheet email info@crossfitclaremont.com.au
2. Santa's Journey - In teams of 3
Load the Sleigh: (60 KB Thrusters 32/20kg)
Ski out of the North Pole (1500m Ski)
Unload the presents (400m x 4 32/20kg KBs)
Ski Home (1500m Ski)
Performance:
See Fitness
Weightlifting:
1. Front Squat: Wave 2 Week 1: (OT2M)All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. If you don't have the spreadsheet email info@crossfitclaremont.com.au
2. Power Clean: Wave 2 Week 1: (OT2M)All the loads and reps will be on your spreadsheet
*If you did the front Squats in the class, do the Power Cleans first and then do 8x5 Romanian Deadlifts
3. Barbell Z Press 5x5
*Aim to add a little to each set from 11/12/19
WEDNESDAY:
CLOSED - CHRISTMAS DAY
THURSDAY:
CLOSED - BOXING DAY
(Fun Kit) FRIDAY:
Fitness:
In Pairs:
3 Rounds of 3 Min AMRAPs, (total of 9)
30 seconds rest between each
A. Calorie Row
B. Calorie Ski
C. Calorie Airbike
Round 1: Change partner every 90 seconds
Round 2: Change partner every 45 seconds
Round 3: Change partner every 30 seconds
Score is total Cals
Performance:
See Fitness
SATURDAY:
Fitness:
In Pairs: One person working at a time
30-20-10:
Row Calories
Single Dumbbell Box Step-Ups (22.5/15kg) (24"/20")
Push Ups...
Directly Into:10-20-30:
Alternating Hang Dumbbell Snatches (22.5/15kg)
Wallballs (9/6kg)
Burpees
Performance:
In Pairs: One person working at a time
30-20-10:Row Calories
Double Dumbbell Box Step-Ups (22.5/15kg) (24"/20")
Handstand Push Ups...
Directly Into:10-20-30:
Double Hang Dumbbell Snatches (22.5/15kg)
Wallballs (12/9kg)
Burpees
Weightlifting:
1. Snatch: 3x50%, 60%, 65%, 70% then 3 sets to build to a Heavy Triple
2. Build to a Heavy but quality: Clean + 2 Jerk + Clean + Jerk
3. 5x (Clean Pull + Floating Clean Pull + 4 Clean Shrugs) x 80%
Competition Club:
1. #tttTD25
For total time:
20/16 Cal AB
80 DU
40/32 Cal AB
120 DU6
0/48 cal AB
240 DU
...then..
24 2-DB Devil's press @ 22.5/15kg ea
*22 min cap
Chandler Smith: 13.58
Brooke (CF Passion): 19.24
2. OTM alt for 16 minutes
Max UB Seal Row 22.5/15kg
20 Hollow Rocks
Max Unbroken Bench Press 70/47.5kg
20 Hip Extensions
SUNDAY:
9am CrossFit:
20 Min AMRAP
20 Australian Pull Ups
30/24 Calorie Airbike
400m Run
50 Sit Ups
Post Tabata Hollow Rocks
Open Gym 10am - 11pm: Please remember to sign in.