• Jason

Weekly Workouts: 7 - 13th January 2019


MONDAY: Fitness: 1. Front Squat 6x2 (e 90 Sec) 2. 21-15-9: Box Jump Overs (24/20) Power Cleans (52/35kg) Chest to Bar Pull-ups Front Squats (52/35kg) Lateral Barbell Burpees Push Jerks (52/35kg) Performance: 1. Pause Front Squat (2 Seconds) 6x2 2. See Fitness Sweat: Mikko Triangle 10 Rounds for Reps 1 Minute Cal Bike 1 Minute Cal Row 1 Minute Cal Ski 1 Minute Rest *Hold the same number through all movements and rounds. If you completed a number last time, increase by 1 this time. Weightlifting: 1. 5 Sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk 2. Clean Pull 10x2 @ 105% 3. 3 Rounds: 10 Single Legged Dumbbell Deadlifts (10 Each Leg) 30 Weighted Hip Extensions Max Hex End Bicep Curls 20/12.5kg

TUESDAY: Fitness 1. Work up to a challenging Turkish Get Up. 2. 5 Rounds, On the 5:00: 20/16 Calorie Row 21 x 10 Meter Shuttle Sprints 20/16 Calorie Bike Performance: 1. Workout up to a challenging Double Kettlebell Turkish Get Up. 2. See Fitness

WEDNESDAY: Fitness: 1. Build up to a Challenging 3RM Weighted Ring Dip in 10 minutes 2. 12 Min AMRAP: 2 Wall Walks 3 Push Ups 10 Double Kettlebell Front Squats 16/12kg 15 Double Kettlebell Deadlifts 16/12kg Performance: 1. Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups 2. 12 Min AMRAP: 5 Strict Handstand Pushups 10 Overhead Squats (42.5/30kg) 15 Deadlifts (42.5/30kg) Sweat: 5 Rounds: 30 on, 30 off Bike Calories Goblet Step Over 15/10kg Ski Calories V Ups Dead Ball Slam 20/15kg Post: 3x30 Weighted Hip Extensions Weightlifting: 1. Overhead Squat 3x5 2. 5 Sets, On the 2:00: High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat 3. For Load: 10-8-6-4-2 Supported Pendlay Row Floor Press

THURSDAY: Fitness:

9 Rounds, On the 2:00: 400/350 Meter Row

Round 1: 2K Pace + 6 Round 2: 2K Pace + 3 Round 3: 2K Pace - 2 Round 4: 2K Pace + 6 Round 4: 2K Pace + 3 Round 6: 2K Pace - 2 Round 7: 2K Pace + 6 Round 8: 2K Pace + 3 Round 9: 2K Pace - 2 *If you didn't do or successfully complete this last week, follow the sequence of +8, +4, and 2K pace.

Midline Finisher: 10 Min Alt OTM Odd: 20 Hollow Rocks (Unbroken, go into tuck if you have to stop) Even: 20 Banded Good Mornings

Performance:

See Fitness Gymnastics: Midline Strength and Control You can see our Gymnastics Cycle and what's coming up here: (https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: "Vader" 3 Rounds: 24/17 Calorie Row 21 Wall balls (9/6kg) 18 Alternating Dumbbell Snatches (22.5/15kg) 15 Lateral Burpees over Rower Performance: See Fitness

SATURDAY: Fitness: In Pairs: One person working at a time 25 Min AMRAP 400m Run (together) 30 Toes to Bar 30 Russian Kettlebell Swings 32/24kg 400 Meter Run (together) 30 Russian Kettlebell Swings 32/24kg 30 Toes to Bar 400m Run (together)

Performance: In Pairs: One person working at a time 25 Min AMRAP 400m Run (together) 30 Toes to Bar 15 Power Cleans (80/52kg) 400 Meter Run (together) 15 Power Cleans (80/52kg) 30 Toes to Bar 400m Run (together) Weightlifting: 1. Jerk: On the Minute x 10: 1 Push Jerk + 1 Split Jerk 2. Back Squat: 20 Rep Max 3. 3 Giant Sets: 8 Bench Press Max Strict Chest to Bar Pull-ups 20 Weighted Sit-ups *Rest 2 Minutes between each set Competition Club: 1. For Time: 10 Rope Climbs (3 Min Cap) For Time: 30 Toes to Bar 400 Meter Run 15 Power Cleans (80/52kg) 800 Meter Run 15 Power Cleans (80/52kg) 400 Meter Run 30 Toes to Bar

SUNDAY: Rest Day Open Gym 9am - 11pm: Please remember to sign in.