• Jason

Weekly Workouts 4th - 10th of 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: Fitness: 1. Max Unbroken Strict Pull Ups 2. AMRAP 15: 15 Box Jumps 24/20" (Step Down) 60 Double Unders 15m DB Walking Lunges 22.5/15kg 30/21 Calorie Row Performance: 1. See Fitness 2. AMRAP 15: 15 Hang Power Snatches (42.5/430kg) 60 Double Unders

15 Overhead Squats (42.5/30kg) 30/21 Calorie Row Sweat: Run If you can't or really hate running you can Row. Add 100m to each Row or for the Bike increase the distance by x2.5 0 Min: 800m 5 Min: 800m 10 Min: 800m 15 Min: 400m 19 Min: 400m 23 Min: 400m 27 Min: 400m 31 Min: 200m 34 Min: 200m 37 Min: 200m 40 Min: 200m 43 Min: 200m Weightlifting: 1. On the Minute x 5 Sets (50-55-60-60-60%): Halting Power Snatch - 3 Halts (Just off Floor, Knee Level, Pockets) On the Minute x 5: Snatch Pull + Snatch High Pull + Power Snatch (60-65-70-70-70%) 2. Power Snatch: Work up to a Heavy Double 3. If you're Weightlifting focused: 10 Min AMRAP21-15-9 Press 50/35kg Front Squat 50/35kg If you're fitness focused: 3 Rounds: (10 min cap) 20 Dumbbell FR alt. Lunges (22.5/15kg) 20 Kipping Handstand Push-ups

TUESDAY: Fitness 1. While working through a Row or Bike at recovery pace: 2:00 - 30% of Max True Ring Rows 4:00 - 40% of Max True Ring Rows 6:00 - 50% of Max True Ring Rows 8:00 - 40% of Max True Ring Rows 10:00 - 30% of Max True Ring Rows (Max Set was done last Friday) 2. 3 Rounds: 16 Deadlifts (60/42.5kg) 8 Push Press (60/42.5kg) Directly into 3 Rounds: 21/15 Calorie Row 7 Chest to Bar Pull-ups 7 Toes to Bar Performance: 1. While working through a Row or Bike at recovery pace: 2:00 - 30% of Max Muscle-ups 4:00 - 40% of Max Muscle-ups 6:00 - 50% of Max Muscle-ups 8:00 - 40% of Max Muscle-ups 10:00 - 30% of Max Muscle-ups (Max Set was done last Friday) 2. 3 Rounds: 21/15 Calorie Row 7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups (RX is doing the 21 reps without coming off the Bar) Directly Into... 3 Rounds: 9 Power Cleans (70/47.5kg) 9 Push Jerks (70/47.5kg)

WEDNESDAY: Fitness: AMRAP 5: Buy-In: 50 Wallballs (9/6kg) 24 Kettlebell Swings 32/24kg 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (9/6kg) 18 Kettlebell Swings 32/24kg 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs (9/6kg) 12 Kettlebell Swings 32/24kg 6 Lateral Barbell Burpees Performance: AMRAP 5: Buy-In: 50 Wallballs (20/14lbs) 12 Deadlifts (102.5/70kg) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14lbs) 9 Deadlifts (122.5/82.5kg) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs (20/14lbs) 6 Deadlifts (142.5/92.5kg) 6 Lateral Barbell Burpees Sweat: In Pairs: 30 Min AMRAP 100 Calorie Bike 200m Farmers Carry 32/24kg 100 Calorie Row 200m Farmers Carry 32/24kg 100 Calorie Ski Post: 5x30 Seconds Banded Hollow Hold Weightlifting: 1. Power Clean + 3 Push Jerks - Build to a challenging. Then Max Press @ 40% 2. Box Squat 8x2 (60-65-70-75%) 2 sets at each % 3. Back Squat 3x2 (83-85-87%)

THURSDAY: Fitness:

28 Min Alt EMOM 1. 10 Double Bent Over KB Row (x load) 2. 1000/850m Bike 3. Finish 1000/850m Bike 4. x Ring Push Ups 5. x meter Sandbag Carry 6. 3 Wall Walks 7. 15 Hollow Rocks

Focus is quality movement and maintaining reps across the 4 rounds

Performance:

28 Min Alt EMOM 1. x Bar Muscle Ups 2. 1000/850m Bike 3. Finish 1000/850m Bike 4. x Ring Push Ups 5. x meter Sandbag Carry 6. 3 Wall Walks 7. 15 Hollow Rocks Focus is quality movement and maintaining reps across the 4 rounds Gymnastics: Kipping Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Front Squats (60/42.5kg) In Time Remaining… Build to a 1RM: Hang Squat Clean Performance: In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Front Squats (60/42.5kg) In Time Remaining… Build to a 1RM: Squat Clean + Hang Squat Clean + Jerk

SATURDAY: Fitness: In Pairs: 35 Min AMRAP: 800m Run (2x400m) 200m Front Rack Kettlebell Carry 32/20kg 20 Strict Pull Ups 80 Calorie Bike (4x20) 20 Strict Chin Ups 200m Farmers Carry 32/20kg 800m Run (2x400m)

Performance: See Fitness Weightlifting: 1. Build to a Heavy 3RM Overhead Squat (from ground) 2. Build to a Heavy: Press + Push Press + Push Jerk + Split Jerk 3. 10 Min AMRAP 16 Back Squats (60/40kg) 12 Back Squats (70/50kg) 8 Back Squats (90/65kg) 4 Back Squats (100/70kg 2 Back Squats (110/75kg) *Bar is taken from the ground Competition Club: 1. Ascending Ladder for 5 Minutes: 1 Devils Press 1 Bar Muscle-Up 2 Devils Press 2 Bar Muscle-Up 3 Devils Press 3 Bar Muscle-Up Continue with this pattern... 2. 5 Rounds - On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm 5 Dumbbell Hang Clean and Jerk, Right Arm 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calorie Assault Bike Dumbbell (22.5/15kg) 3. For time: 40/32 Calorie Row 1 Short Rope Climb 15ft 4 Rope Climbs 15ft 20 Burpee Box Jumps 24/20"

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