Fitness: 1. 12 minutes to Build to a Heavy 10m Dog Sled Push 2. 15 Min AMRAP 100m Run 3 Box Jumps 30/24" 33m Farmers Carry 32/20kg Dog Sled Push 10m 100/70kg Dog Sled Pull 10m 100/70kg. Performance: See Fitness Gymnastics: Handstand Walks (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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com

Fitness: In Pairs: 25 Min AMRAP 40/30 Calorie Row 15 Chest to Ring Pull Ups 40/30 Calorie Ski 15 Dips 40/30 Calorie Echo Bike 15 Sandbag over the Box 24" 65/45kg. Performance: In Pairs: 25 Min AMRAP 40/30 Calorie Row 15 Muscle Ups 40/30 Calorie Ski 15 Strict Handstand Push Ups 40/30 Calorie Echo Bike 15 Sandbag over the Box 24" 65/45kg Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which

(Fun Kit) FRIDAY: Fitness: 1. Deadlift: 3 x 1 x 95% 2. 3 Rounds: 4 minutes work, 2 minutes rest 25 Russian Kettlebell Swings 32/24kg 100 Double Unders Max Ski Calories in the remaining time . Performance: 1. See Fitness 2. 3 Rounds: 4 minutes work, 2 minutes rest 10 Deadlifts 100/70kg 100 Double Unders Max Ski Calories in the remaining time. Weightlifting: 1. Deadlift: 3 x 1 x 95% 2. Supine Barbell Row: Find a 10RM, then 2 x 10+ at 80% of the 10RM. 3. Front Rack Hold: 10 se

Fitness: Aerobic Row Progressions: 6/12 Day 1: 3 sets: Row 4 min @ 5k PR pace -2 sec, rest 30 seconds Then, rest 5 min, into 3 sets: Row 4 min @ 5k PR pace -2 sec, rest 30 seconds If you want to do some additional work on this in your own time: Day 2: 10 sets: Row 10 sec @ 100% (Z5) Row 20 sec @ 85% (Z3) Row 30 sec @ 50% (Z1) Then, rest 5 min, into 12 sets: Row 40 sec @ 80% (Z3) Row 20 sec @ 50% (Z1) Day 3: Row 12 min @ 5k PR pace +2 sec Rest 3 min Row 12 min @ 5k PR pace +2

Fitness: 1. Turkish Get Up: Build to a quality 3 rep. 2. 3 Rounds: 1 Min Max Double DB Thrusters 22.5/15kg 1 Min Max Double DB Hang Power Clean 1 Min Max Double DB Hanging alt. Lunge 1 Min Max Hand Release Burpee 1 Min Max Echo Bike Calories 1 Min Rest Dumbbells: 22.5/15kg Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be v

Fitness 1. Skill: Front Lever 2. 15 Min AMRAP: 15/12 Calorie Echo Bike 9 Toes to Bar 6 CTB Pull-Ups 3 Bar Muscle-Ups Performance: See Fitness Weightlifting: 1. Bench Press: 1 x 1 x 87.5% 5 x 3 x 87.5% 2. Press: 8 x 1 x 90% 3 x 5 x 75% 3. Wide Grip Behind the Neck Pull-Ups 4 x Max Reps *After each set, complete 5 seated box jumps. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.

Fitness: 25 Min AMRAP: 400m Run 3 Rope Climbs 15ft 9 Sumo Deadlift High Pulls 60/40kg 12 Alternating Pistols Performance: 25 Min AMRAP: 400m Run 3 Short Rope Climbs 15ft 9 Sumo Deadlift High Pulls 60/40kg 12 Alternating Pistols Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. Week 10/12 1. Back Squat: In 7 sets, find a max

Fitness: In Pairs: 3 Rounds for time: 80m Walking Lunge 40 Calorie Ski 20 Burpee Box Jump Over 48" Post: 3 x 1 Min Weighted Plank Performance: See Fitness Gymnastics: Free Standing Handstand Hold (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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an

Fitness: In Pairs: 40 Min AMRAP 100 Back Rack alt. Step Ups 20/15kg 2000m Run (10 x 200m alternating) 3000m Echo Bike (10 x 300m alternating) Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Back Squat: In 5 to 7 sets, build to a Back Squat double at 100% of your 1RM. All sets must be doubles. (D

(Fun Kit) FRIDAY: Fitness: 1. Deadlift 3 x 3 x 90% 2. 5 Rounds: 2 Min AMRAP: 50 Double Unders Max Kettlebell Swing in the remaining time 32/24kg 2 minutes rest between round. Performance: 1. See Fitness 2. 5 Rounds: 2 Min AMRAP: 50 Double Unders Max Devil Press in the remaining time (22.5/15kg) 2 minutes rest between rounds. Weightlifting: 1. Deadlift 3 x 3 x 90% 2. Snatch Grip Barbell Row: 12-8-5 AHAFA 3. Farmers Handle Hold: 3 x 30sec AHAFA Log all workout results to Bey

Fitness: Aerobic Row Progressions: Week 5/12 Session 1: 3 sets of: Row 4 min @ 5k PR pace Rest 30 sec Then, rest 5 min, into 3 sets of Row 4 min @ 5k PR pace, rest 30 seconds between If you are interested in some additional work, in your own time you can do: Session 2: 10 sets: Row 10 sec @ 100% Row 20 sec @ 85% Row 30 sec @ 50% Then, rest 5 min, into 10 sets: Row 40 sec @ 80% Row 20 sec @ 50% Session 3: Row 10 min @ 5k PR pace Rest 3 min Row 10 min @ 5k PR pace Performance:

Fitness: 10-20-30 Deadlift 40/30kg Toes to Bar 30-20-10 Front Squat Push Press 60/40 Performance: 10-20-30 Power Snatch 40/30kg Toes to Bar 30-20-10 Front Squat Push Press 60/40 Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Front Squat 6 x 2 x 90% 2. Hang Power Clean: 10 x 2 x 80-90% (OT2M) *Only increase the weight

Fitness 1. 4 Rounds for Quality: (Alt E 90) 10 Side Plank Banded Rows 10 Single-Leg RDL 2. OT6M x 4: 800m Echo Bike 400m Row 400m Run *Score is total time. If you are concerned about completing it, go with: 600m Echo Bike 400m Row 200m Run Performance: See Fitness Weightlifting: 1. Bench Press: 1 x 1 x 95% 3 x 5 x 82.5% 2. Press: Find your Heavy Single for the day in 10 minutes: Then based off today: 5 x 1 x 87.5% 3 x 7 x 70% 3. Wide Grip Behind the Neck Pull Ups 4 x Max Re

Fitness: 1. Front Rack Step Up: 3 x 20%, 25%, 30%, 35%, 40% of last weeks heaviest Triple Back Squat, or your Back Squat 3RM. 2. 15 Min AMRAP 5 Strict Pull Ups 10 Push Ups 15 Goblet Squats 22.5/15kg Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. Cycle Week 9/12 1. Back Squat: 5 x 3 x 90% 2a. Powe

Fitness: OT3M x 10 Rounds: Each round for time 15 Kettlebell Swings 32/20kg 15/12 Cal Echo Bike 15 alt Step Ups 24/20" *If you don't finish a round, drop your Kettlebell by 4kg for the remainder of the workout. Performance: See Fitness Gymnastics: Week 8: Headstands and Kipping HSPIU (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. Log all workout result

Fitness: In Pairs: 30 Min AMRAP 20 Burpee Box Jumps 24/20" 300m Run (together) 40m Hanging Walking Lunge (22.5/15kg) 50/40 Calorie Echo Bike Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Back Squat: In 5-7 Sets build to a double at 97.5%. All sets must be doubles. 2. Push Jerk: Find your 3RM.

(Fun Kit) FRIDAY: Fitness: 1. Jefferson Curl: 2x10 2. Deadlift: 3 x 5 x 85% 3. For time: 20 Single Arm KB Thrusters 20 KB Sumo Deadlift High-pulls 20 KB Push Jerks 20 KB R.Rack Alt Lunge 20 KB Goblet Squats Kettlebell: 24/16kg *Unilateral movements must be 10 per side. On The Minute, including 0:00, complete 4 burpees. Performance: 1. & 2. See Fitness 3. "Air Force" For time: 20 Thrusters 20 Sumo Deadlift High-pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Barbell:

Fitness: Row Aerobic Progressions: Week 4/12 Day 1 4 x 400m @ 5k pace -10, rest 1 min between + 4 sets: Row 4 min @ 5k PR pace -4 sec Rest 60 sec *If you are interested in developing this work, there are 2 other workouts this week you can do in your own time. Day 2: 20 sets: Row 30 sec @ 85% Row 30 sec @ 50% Day 3: 35 Min Row First 10: Z1 HR (~40 sec slower than 5k pace) Second 10: Z2 HR (~30 sec slower than 5k pace) Last 15 Min: Z3 HR: (~15 sec slower than 5k pace) Performa

Fitness: 1. 5 Rounds: Alt movement every 90 seconds A. 3 Weighted Chest to Bar Pull Up B. 10 alt Hanging Weighted Step Ups 2. 5 Rounds 90 seconds work: 90 seconds rest 200m Run Max Ski Calories in the remaining 90 seconds Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Front Squat: 6 x 2 x 87.5

Fitness Skill: Shoulder Tap For time: 25 Toes to Bar 14 Shoulder Taps 25 KB Deadlifts 14 Shoulder Taps 20 Toes to Bar 14 Shoulder Taps 20 KB Deadlifts 14 Shoulder Taps 15 Toes to Bar 14 Shoulder Taps 15 KB Deadlifts 14 Shoulder Taps 10 Toes to Bar 14 Shoulder Taps 10 KB Deadlifts 14 Shoulder Taps 5 Toes to Bar 14 Shoulder Taps 5 KB Deadlifts Kettlebells : 20/12kg Performance: Skill: Shoulder Tap For time: 25 Toes to Bar 7m Unbroken Handstand Walk 25 Dumbbell Deadlifts 7m Unb