• Jason

Weekly Workouts 14 - 20th January 2019


Log all workout results to Beyond the Whiteboard. You can start a Beyond the Whiteboard account by going to https://beyondthewhiteboard.com signing up and using the code CFC123.

MONDAY: Fitness: 1. 4 Rounds: :30 Seconds Max Strict Ring Dips :30 Seconds Rest :30 Seconds Max Strict Handstand Push-ups :30 Seconds Rest 2. 12 Min AMRAP 6 Dumbbell Thrusters 22.5/15kg 8 Reverse Kettlebell Lunges 32/24kg 10 Toes to Bar Performance: 1. See Fitness 2. 12 Min AMRAP 10 Dumbbell Thrusters 22.5/15kg 10 Reverse Kettlebell Lunges 32/24kg 20 Toes to Bar Sweat: Choose - Bike, Ski or Row 12 Rounds Max Calories: 20 work, 40 rest 3 minutes rest 8 Minutes Max Calories 2 minutes rest 10 Rounds Max Calories: 30 work, 30 rest Weightlifting: 1. Minutes 0:00 - 7:00 - Heavy Single Overhead Squat Minutes 7:00 - 14:00 - Heavy Single Snatch Balance Minutes 14:00 - 21:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch Minutes 21:00 - 28:00 - Moderate Squat Snatch Double 2. 3 Rounds for Load: 12 Bent Over Row 8 Romanian Deadlifts 16 Overhead Kettlebell Situps Max Z Press after Sit Ups

TUESDAY: Fitness 1. Coached Open Time. Some time to work on some skills or weakness with coaches there to assist. 2. 25 Min AMRAP 800m Run 10 Burpee Box Jump Over 24/20" 10 Strict Chest to Bar Pull Ups 10 Burpee Box Jump Over 24/20" 10 Strict Supine Chest to Bar Pull Ups Performance: See Fitness

WEDNESDAY: Fitness: 1. Build to a Challenging: Power Clean + Front Squat 2. AMRAP 3: 10/7 Calorie Bike 9 Power Cleans (42.5/30kg) Rest 3 Minutes AMRAP 3: 10/7 Calorie Bike 7 Power Cleans (50/35kg) Rest 3 Minutes AMRAP 3: 10/7 Calorie Bike 5 Front Squats (60/42.5kg) Performance: 1. Build to a Challenging: Power Clean + Squat Clean 2. AMRAP 3: 10/7 Calorie Bike 9 Power Cleans (42.5/30kg) Rest 3 Minutes AMRAP 3: 10/7 Calorie Bike 7 Hang Squat Cleans (50/35kg) Rest 3 Minutes AMRAP 3: 10/7 Calorie Bike 5 Squat Cleans (60/42.5kg) Sweat: E8MOMx4 10 Devils Press 22.5/15kg 20 Box Step Over 24/20" 20 Weighted Sit Ups 22.5/15kg 40/32 Calorie Row *7 Min Cap on each round. Weightlifting: 1. Squat Clean Complex - On the 90 Seconds x 7: Power + Front Squat or if you did the class: Pause Back Squat (2 sec) + 2 Back Squat 2. In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (60/42.5kg) 3. Accessory: 3 Rounds 10 Front Rack Cossack Squat 10 Weighted Straight Leg Raises

THURSDAY: Fitness:

1. 5 Rounds for load: Alt E2MOM 10 Barbell Hip Thrust 5 Single Arm Ring Row

2. In Pairs: 5 Rounds for time 80 Double Unders 4 Rope Climbs

Performance:

1. See Fitness 2. In Pairs: 5 Rounds for time 80 Double Unders (Thick Gym RX Ropes only) 4 Rope Climbs (no jump) Gymnastics: Rope Climbs & Double Unders (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: 0 Min For Time: (10 Min Cap) 20 Power Snatches (42.5/30kg) 20 Barbell-Facing Burpees 20 Overhead Squats (42.5/30kg) 20 Barbell-Facing Burpees 20 Squat Snatches (42.5/30kg) 15 Min: For time (10 Min Cap) Males: 21-18-15-12-9: Calorie Row/Bike/Ski Rest :30 Seconds Between Intervals Females: 18-15-12-9-6: Calorie Row/Bike/Ski Rest :30 Seconds Between Intervals Performance: See Fitness

SATURDAY: Fitness: In Teams of 3 3 Rounds: 40 Push-ups 40 Pull Ups Directly Into... 40 Kettlebell Swings 20/16kg 40 Calorie Bike 40 Kettlebell Swings 24/20kg 40 Calorie Bike 40 Kettlebell Swings 32/24kg 40 Calorie Bike

Performance: In Teams of 3 3 Rounds: 60 Handstand Push-ups 20 Bar Muscle-ups Directly Into... 30 Power Clean & Jerks (50/35kg) 30 Power Clean & Jerks (60/42.5kg) 30 Power Clean & Jerks (70/50kg) 30 Power Clean & Jerks (82.5/60kg) 30 Power Cleans & Jerks (92.5/65kg) 30 Power Cleans & Jerks (102.5/70kg) Weightlifting: 1. OT2Mx8: Clean + Push Jerk + 2 Split Jerk 2. 5x1 Pause Front Squat (5 seconds) 3. 3 Rounds 16 Front Rack Reverse Lunges 5 Hang Muscle Snatch Competition Club: 1. For Time: 5 Rope Climbs 15/12 Calorie Bike 4 Rope Climbs 15/12 Calorie Bike 3 Rope Climbs 15/12 Calorie Bike 2 Rope Climbs 15/12 Calorie Bike 1 Rope Climb 15/12 Calorie Bike 2. 5 min between between each: A. 10 Min AMRAP Buy In: 100 Double Unders 5 Bar Muscle Ups 10 DB Hang Clean and Jerk 22.5/15kg (5 each side) B. For time (10 min time cap) 2 Rounds 10 Chest to Bar Pull Ups 5 Squat Cleans 60/40kg 2 Rounds 8 Chest to Bar Pull Ups 4 Squat Cleans 80/55kg 2 Rounds: 6 Chest to Bar Pull Ups 3 Squat Cleans 100/70kg 2 Rounds: 4 Chest to Bar Pull Ups 2 Squat Cleans 110/75kg 2 Rounds: 2 Chest to Bar Pull Ups 1 Squat Clean 120/80kg C. 10 Min AMRAP 10 Toes to Bar 10 Handstand Push Ups 10 Bar Facing Burpees Score = Total Reps

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