Jason
Jan 19, 20203 min
Upcoming Events/Info
Australia Day (26th) we will be Open as per usual. On the 27th Public Holiday we will have a 8am Weightlifting and a 9am CrossFit class.
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:
1. OTMx10: 2 Turkish Get Ups
*alt arm each minute
2. AMRAP 5:
21-15-9: Goblet Squat (22.5/15kg)
Abmat Sit Up
Rest 5 Minutes
AMRAP 5: 15-12-9:
Single DB Thruster (22.5/15kg)
Jumping Pull Ups .
Performance:
1. See Fitness
2. AMRAP 5:
21-15-9:
Overhead Squats (42.5/30kg)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (42.5/30kg)
Chest to Bar Pull-ups
Sweat:
In Pairs: 600/450 Calorie AirBike
0 - 10 minutes: Change partner every 15 Calories
10 - 20 minutes: Change partner every 10 Calories
20 minutes onwards: Change partner every 5 Calories
Weightlifting:
1. Push Press Wave 3, Week 1
5x 65%, 75%, 5+ x 85%
then
5x5x70%
2. Back Squat Wave Loading Week 5/6
5 Sets @ 20X1 - Building to a heavy set of 3. Repeat the loads from 6/1/20
3. Snatch Balance: Build to a Heavy Triple
TUESDAY:
Fitness
AMRAP 15:
30 Double Unders
10 Power Cleans (70/47.5kg)
30 Double Unders
10 Barbell Facing Burpees
Post: 5x5 Nordic Curl
Performance:
3 Rounds:
100 Double Unders
20 Barbell Facing Burpees
10 Power Cleans
Round 1: 85/60kg
Round 2: 100/70kg
Round 3: 110/75kg
Post: 5x5 Nordic Curls
WEDNESDAY:
Fitness:
1. Front Squat Wave 3, Week 1 (if you don't have the spreadsheet email jason@crossfitclaremont.com.au)
5x 65%, 75%, 5+ x 85%
then
5x5x70%
2. 15 Min AMRAP
200m Run
20 Wall Balls (9/6kg)
20m Hanging DB Walking Lunge 22.5/15kg
Performance:
See Fitness
Sweat:
15 Rounds:
30 sec on 60 sec off:
Max Dog Sled Push/Pull for Distance 100/70kg
*Complete 10 Russian twists (20/14lbs) in your rest.
Weightlifting:
1. Front Squat Wave 3, Week 1
5x 65%, 75%, 5+ x 85%
then
5x5x70%
*If you completed this in class do 8x5 Belt Squats
2. Power Clean Wave 3, Week 1
5x 65%, 75%, 5+ x 85%
then
(Hang Power Clean) 5x5x70%
3. Build to a Heavy: Pause Dip (2 seconds) + Behind the Neck Jerk
THURSDAY:
Fitness:
1. Tempo Weighted Strict Pull Up 7 x 3 @ 31X1 [OT90]
2. 4 Rounds for time:
30/25 Calorie Row
20/15 Calorie Ski
10 Strict Pull Ups
Performance:
7 x 'x' Muscle Ups [OT90]
2. See Fitness
Gymnastics:
Butterfly Pull Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
"Marston"
AMRAP 20:
1 Deadlift (182.5/130kg)
10 Toes to Bar
15 Bar Facing Burpees
Compare to 24/1/18
Matt Bl: 8 + 5 Burpees
Liz B: 7 Rounds + 9 Toes to Bar
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Performance:
See Fitness
SATURDAY:
Fitness:
In Pairs: 30 Min AMRAP: 1 person working at a time
400m Run
30/23 Calorie Bike
20 Hanging DB Box Step Overs (22.5/15kg) 24/20"
10 Strict Pull Ups
*Run is 200m each
Performance:
In Pairs: 30 Min AMRAP: 1 person working at a time
400m Run
30/23 Calorie Bike
20 Hanging DB Box Step Overs (22.5/15kg) 24/20"
10 Bar Muscle Ups
*Run is 200m each
Weightlifting:
1. 15 minutes to build to a Heavy: Clean + 3 Front Squats + Jerk
2. 15 minutes to find a Heavy, but Quality Snatch:
You cannot increase the weight unless you control the Snatch in your catch for 3 seconds, stand the weight up all without moving your feet and then hold the finish for a second.
3. Good Morning 5x5
Competition Club:
1. #tttTD28
50 Wall Balls 20/14 lbs
40 Calorie Ski
30 Alt DB Snatch 22.5/15kg
20 Box Jump Overs
15 Bar Muscle Ups
*13 min cap
TTT on site:
Luke 6.20
Deb 8.39
2. For time:
500m Row
30 Bench Press, 1x bodyweight
1000m Row
20 Bench Press, 1x bodyweight
2000m Row
10 Bench Press, 1x bodyweight
*35 min cap
SUNDAY:
9am CrossFit:
For time:
500m Row
30 Bench Press, 1x bodyweight
1000m Row
20 Bench Press, 1x bodyweight
2000m Row
10am: Gymnastics:
Butterfly Pull Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
Open Gym 10am - 12pm: Please remember to sign in.