• Jason

Weekly Workouts 28th - 3rd February 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: (Australia Day Public Holiday - One 8.30am class today only) Fitness: "WOOD" 5 rounds for time of: Run, 400m 10 Burpee Box Jumps, 24/20" 10 Sumo Deadlift High Pulls 42.5/30kg 10 Thrusters, 42.5/30kg Rest 1 min Compare to 25/4/18 Sean S: 21.14 Kim H: 26.41 Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. Performance: See Fitness

TUESDAY: Fitness For time: Row 1500 m 150 Double Unders 50 Bike Calories 150 Double Unders Row 1500 m Compare to 2/5/18 Brad C: 18.54 Liz B: 20.51 Performance: See Fitness

WEDNESDAY: Fitness: 1. 5 Rounds: 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Clean 6 Dumbbell Push Ups Dumbbell: 22.5/15kg 2. In Pairs: 5 Min AMRAP10/7 Cal Bike *Alt partner each round. Performance: 1. "DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 70/47.5kg or if you have a sub 7 DT "Heavy DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 92.5/65kg 2. See Fitness Sweat: In Pairs: 30 Min AMRAP - Alt Partner Each movement 9 Devil's Press 22.5/15kg 9 Devil's Press 22.5/15kg 18/15 Cal Row 18/15 Cal Row 24 Anchored Sit Ups w 22.5/15kg DB 24 Anchored Sit Ups w 22.5/15kg DB 36/30 Cal Row 36/30 Cal Row Weightlifting: 1.8 Sets: Power Snatch + Snatch Balance (2 sec pause in catch) 50%-53%-56%-59%-62%-65%x3 2. On the Minute x 10 Snatch Deadlift + Floating Snatch (Pause for a second in your catch) 3. Front Squat 7 Sets of 1, On the 1:30: 1 Pause (3 seconds in bottom) + 1 Regular Front Squat

THURSDAY: Fitness:

1. Front Squat 7 Sets of 1, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat 2. 12 Min AMRAP 10 Strict Chest to Bar Pull Ups 15 Burpees 20 Alt. Back Rack Step Ups 30/20kg

Performance:

See Fitness Gymnastics: Toes to Bar and Straight Arm Pulling (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: 1. Max Unbroken True Ring Rows 2. "Task Priority Fight Gone Bad" 3 Rounds: 20 Wallballs (20/14) 20 Box Jumps (24/20) 20 Sumo Deadlift High Pulls (35/25kg) 20 Shoulder to Overhead (35/35kg) 20/14 Calorie Row Rest 2 Minutes Performance: 1. Max Ring Muscle-Ups ​2. "Task Priority Fight Gone Bad" 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (35/25kg) 30 Shoulder to Overhead (35/35kg) 30/21 Calorie Row Rest 2 Minutes

SATURDAY: Fitness: Teams of 3 (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Dumbbell Alt. Lunge 22.5/15kg 30 Toes to Bar 30 Goblet Squats 32/24kg 150/100 Calorie Bike 2 Rounds: 30 Bar Facing Burpees 30 Dumbbell Alt. Lunge 22.5/15kg 30 Toes to Bar 30 Goblet Squats 32/24kg 150/100 Calorie Bike 2 Rounds: 30 Bar Facing Burpees 30 Dumbbell Alt. Lunge 22.5/15kg 30 Toes to Bar 30 Goblet Squats 32/24kg

Performance: Teams of 3 (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (42.5/30kg) 30 Toes to Bar 30 Thrusters (42.5/30kg) 150/100 Calorie Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (50/35kg) 30 Toes to Bar 30 Thrusters (50/35kg) 150/100 Calorie Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (60/42.5kg) 30 Toes to Bar 30 Thrusters (60/42.5kg) Weightlifting: 1. For Time: 5 Squat Clean and Jerks (70%) 4 Squat Clean and Jerks (75%) 3 Squat Clean and Jerks (80%) 2 Squat Clean and Jerks (85%) 1 Squat Clean and Jerks (90%) 2. OTMx10 2 Clean Pulls @105% 3. 4 Rounds: Alt OT2M 5 Kneeling Landmine Press 5 Front Squats @ 70% Competition Club: 1. 10 Minutes to practise your handstand walk 2. Today's Performance WOD, but in pairs. (50 min cap)

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