• Jason

Week of Workouts 26th - 2nd December 2018


VOTING FOR THE END OF YEAR AWARDS IS DUE BY TUESDAY EVENING! Email thought your votes to jason@crossfitclaremont.com.au Info on voting is here.

MONDAY: Fitness: "AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Alt Dumbbell Snatch 22.5/15kg 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Alt Dumbbell Snatch 22.5/15kg 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Alt Dumbbell Snatch 22.5/15kg 4 Burpee Box Jump Overs (24/20)" Performance: AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (42.5/30kg) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (50/35kg) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (60/42.5kg) 4 Burpee Box Jump Overs (24/20) Sweat: Deck of Cards: Diamond: Row Calorie Spade: Bike Calorie Club: Burpee Box Jump Over: Heart: Manmaker 10/7kg Joker 20 Cal Ski Post: 30/25 Cal Airbike for Time Weightlifting: 1. 7 Sets OT2M: Power Clean + Push Jerk + Split Jerk 2. OTMx7: 2 Clean Pulls at 110% of Previous Complex 3. Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

TUESDAY: Fitness AMRAP 20: 2 Strict Chest to Ring Pull Ups 6 Push Ups 12 Russian Kettlebell Swings 32/24kg Performance: “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (32/24)

WEDNESDAY: Fitness: 1. Practise - Coached practise time to work on something of your choice. 2. In teams of 2: AMRAP 20: 150m Sandbag Carry 65/45kg (together) 300m Run (one at a time) 50/40 Cal Row (share) Performance: See Fitness Sweat: 2 Rounds for time: 100/80 Cal Row 75/60 Cal Bike 50 Single Arm DB Hang Power Clean 22.5/15kg 25/20 Cal Ski Weightlifting: 1. Snatch Complex 5 Sets: 1 Hang Power Snatch + 2 Hang Squat Snatch + 3 Overhead Squat - Build to a Quality Set 2. Snatch Balance: 5x2 3. 3 Sets: 8 Bench Press + 8 Bent Over Rows 3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts

THURSDAY: Fitness:

1. Pause Back Squat (2 seconds) + 2 Back Squats - Work to a challenging complex for the day.

2. 5 Rounds for Total Calories Airbike: 30 seconds work, 30 seconds rest

1 minute Rest

L-Sits: 30 Seconds work, 30 seconds rest

Performance:

See Fitness Gymnastics: Front lever, Skin the Cat and Pulling Strength (Check out our Gymnastics schedule here: )

FRIDAY: Fitness: 1. Deadlift 3x3 @ 72% 3x3 @ 77% 3x3 @ 82% 2. 5 rounds for time of: 5 KB Deadlifts, 32/24kg 10 Burpees Performance: 1. Deadlift 3x3 @ 72% 3x3 @ 77% 3x3 @ 82% 2. 2008 CrossFit Games WOD 2 5 rounds for time of: 5 Deadlifts 122.5/82.5kg 10 Burpees

SATURDAY: Fitness: In Pairs: 20 Min AMRAP 400m Run (together) 30 Goblet Step Overs 22.5/15kg 20 Burpee Box Jumps 24/20" 10 Toes to Rings 10 Push Ups

Performance: In Pairs: 20 Min AMRAP 400m Run (together) 30 Goblet Step Overs 22.5/15kg 20 Burpee Box Jumps 24/20" 10 Muscle Ups Weightlifting: 1. Clean & Jerk Complex: 7 Sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk - Build to a Moderate Set. 2. Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 3. Weighted Ring Dips 5x5 Competition Club: 5 Min AMRAP: 10 Muscle Ups 10 Burpee BJ Over 24/20" 5 Min Rest 5 Min AMRAP 15 Bar Muscle Ups 15 Calorie Bike 5 Min Rest 5 Min AMRAP 20 Toes to Bar 20 Calorie Row 5 Min Rest 5 Min AMRAP 30 DB Step Overs 22.5/15kg 24/20" 30 Thrusters 42.5kg Post results to Beyond the Whiteboard.

SUNDAY: Rest Day Open Gym 10am - 12pm: Please remember to sign in.


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