• Jason

Week of Workouts 21-27th 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: "Fran" 21-15-9: Thrusters (42.5/29kg) Pull-ups Performance: See Fitness Sweat: In Pairs: Alternate working partner each minute. Partner completes 5 burpees at the start of the minute 0.00 - 10.00: Calorie Row 10.00 - 20.00: Calorie Ski 20.00 - 30.00: Calorie Bike Weightlifting: *Deload week 1. Power Clean 3-3-2-2-1 OT2M* If your'e a competition focused athlete do 33% of your Max UB Kipping HSPU after each set. 2. 5x2 Pause Back Squat (8 Seconds) 50-53-56-59-62% 3. 4 Rounds: Alt E90 Seconds 5 Sotts Press 5 DB Step Ups 30/24"

TUESDAY: Fitness 3x5 Min AMRAPs: 30/21 Calorie Row 21 Alt. Dumbbell Snatch 22.5/15kg Max Lateral Bar Burpees Rest 5 Minutes between AMRAP's. Performance: AMRAP 5: 30/21 Calorie Row 21 Power Snatches (42.5/30kg) Max Lateral Bar Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (50/35kg) Max Lateral Bar Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power Snatches (60/42.5kg) Max Lateral Bar Burpees

WEDNESDAY: Fitness: In 2 teams: 2 Rounds 1-2 per team: 100 Cal Bike 3-4 per team: +100 Cal Ski 5-6 per team: + 100 Cal Row7-8 per team: + 100 Cal Bike9+ per team: + 100 Cal SkiWhile the team completes the calories: Do as many prowler 5m Push & Pulls as possible1-3 per team: 1x60kg Prowler4-6 per team: 2x60kg Prowler7+ per team: 3x60kg ProwlerScore is total push and pulls. Push + Pull = 2 reps. Performance: See Fitness Sweat: In Pairs: 30 Min AMRAP 40 Calorie Bike 40 Calorie Row 40 Box Step Overs 24/20" 22.5/15kg 40 Passing Med Ball Sit Ups 12/9kg 40 Dumbbell Floor Press 22.5/15kg Weightlifting: OTMx12: Increasing load every 2 minutes Muscle Snatch + 2 Hang Snatch Unilateral Dumbbell Work 0:00 - 5:00: Dumbbell Overhead Squat (Heavy 5 on Each Side) 5:00-10:00: Dumbbell Squat Snatch (Heavy 3 on Each Side) 10:00-15:00: Double Kettlebell Overhead Lunge (Heavy 10m on Each Side) 15:00-20:00: Work to a challenging 5RM Farmers Handle Suitcase Deadlift

THURSDAY: Fitness:

1. Power Clean: 10 Minutes to Build to a Challenging Triple. 2. AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of "The Chief" (62.5kg) 1 Round of "The Chief": (3 Power Cleans + 6 Pushups + 9 Air Squats)

Performance:

See Fitness Gymnastics: Bar Pull Over & Strict Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: 1. On the 2:00 x 6 Rounds: Sub Maximal set of Strict Ring Pull Ups 10-7-7-5-5-3 Landmine Squats after each set 2. 5 Rounds for reps: 1 Minute Wall balls (9/6kg, 10/ 9' Target) 1 Minute Kettlebell Swings (24/16kg) 1 Minute Bike 1 Minute Rest Performance: 1. On the 2:00 x 6 Rounds: 25% Max Ring Muscle-Ups 10-7-7-5-5-3 Landmine Squats after each set 2. See Fitness

SATURDAY: Fitness: In Pairs - 1 person working at a time: 3x14 Min AMRAP, 1 minute rest between: A. 600m Run 30 Chest to Bar Pull Ups B. 50/40 Calorie Bike 30 Toes to Bar C. 40 Box Step Overs (24/20" 22.5/15kg) 6 Rope Climbs (15ft)

Performance: See Fitness

SUNDAY: Gym is Closed