• Jason

Weekly Workouts 22nd - 28th April 2019

This Saturday there will be the Open afterparty / CrossFit Claremont get together. We will announce the award winners from the Open voting. Don't worry if you didn't do the Open, all members are invited! It will be held at the Stanley (294 Cambridge St Wembley) and kick off will be 7pm, with the awards to be announced at 7.30pm. Hope to see as many of you there as possible!


Check out our trial timetable for some slightly modified hours here:


Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.


MONDAY: Easter Monday - 8am Class today only. Expect this class to finish around 9.30 Fitness: In Pairs: One person working at a time 25 Power Clean + Push Press + 2 Front Squat 60/40kg 25 Bar Muscle Ups 50 Front Rack alt Lunges 60/40kg 100 Dumbbell Snatch 22.5/15kg 200/150 Calorie Row 4000m Run Performance: In Pairs: One person working at a time 25 Bear Complex 70/47.5kg 25 Bar Muscle Ups 50 Back Rack alt Lunges 70/47.5kg 100 Dumbbell Snatch 22.5/15kg 200/150 Calorie Row 4000m Run


TUESDAY: Fitness 1. 4x8 Barbell Row superset 5 Nordic hip extensions 2. 5 Rounds: 1 Min Per Movement Bar Facing Burpees Double DB Hang Clean and Jerk 22.5/15kg Assault Bike Calories Rest Performance: See Fitness


WEDNESDAY: Fitness: 1. Front Squat Cycle: Week 3 5x 75% 3x 85% 1+ x 95% 2. “Heartbreak Kid” 3 Rounds for time: 10 Front Squats (82.5/60kg) 20 Chest to Bar Pull-Ups 50 Double Unders Compare to 11/7/19 Performance: See Fitness Sweat: AMReps in 20 minutes 50-40-30-20-10 Bike Calories Row Calories Hollow Rocks Weightlifting: 1. Jerk 5x1 2. Push Press 4x6 3. Front Squats from today's WOD if not done already or 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. *The Jerks, Push Press and Dumbbell work are a repeat from last week. Aim to add a tiny bit from last week or complete any incomplete sets.


THURSDAY - ANZAC DAY Each year we meet at the bottom of the Kokoda Trail before the dawn service. This year we will meet again for those interested and at 5.40 we will walk up to the dawn service that starts at 5.50 There is no workout today. Get up, go to a dawn service and pay your respects to those who either gave their life, or risk their life so we can live in freedom. Spend time with loved ones and enjoy the amazing country we live in. There is plenty of time to train. This isn't just a public holiday for some birthday, it's the reason we are here.


FRIDAY: Fitness: 1. Deadlift E90 Sec 3-1-3-1-3-1 *Aim to add a little weight on each set from last Thursday 2. 3 Rounds, Every 6 minutes: 0 Min: 30 seconds Max Calorie Row 2 Min: 30 second Max Calorie Bike 4 Min: 30 sec Max 6m Shuttles Performance: See Fitness


SATURDAY: Fitness: In Pairs For time: One person working at a time 21,18,15,12,9,6,3 200m Run Toes to Bar Bar Facing Burpee *Run done together

Performance: See Fitness Weightlifting: 1. Build to a Heavy Complex: Snatch + Snatch Balance + Overhead Squat 2. Build to a Heavy: Pause Power Clean (2 sec at knee) + Power Clean 3. 5 sets, building from 75% 1 & 1/4 Back Squat Competition Club: On the 0.00 30 Clean and Jerks 102.5/70kg On the 10.00 30 Muscle Ups On the 20.00 1 Mile Run On the 30.00 30 Power Snatches 82.5/60kg On the 40.00 10 x 10m Handstand Walk On the 50.00 150/120 Calorie Bike *For every rep you miss on each section, delay the next start by 10 seconds. with a maximum of 2 minutes.


SUNDAY: 9am CrossFit: 29 Min AMRAP - In two teams: OTM3M (starting at 0), there must be 12 8m Prowler (70kg) shuttles completed. *At all times, there must be someone in a plank hold, if there isn't your score resets to 0. Score will be the teams total Bike, Ski and Row Calories. 10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.

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