• Jason

Weekly Workouts 11-17th February


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. For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 DB Deadlifts 22.5/15kg 15 Burpees 9 DB Floor Press 22.5/15kg 2. 20-15-10 Banded Strict Chest to Bar Pull Ups Performance: 1. For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (60/42.5kg) 15 Barbell Facing Burpees 9 Push Jerks (60/42.5kg) 2. See Fitness Sweat: 4 Rounds: 1 Minute per movement Dead Ball Slam 20/15kg Goblet Reverse Lunges 22.5/15kg Russian Twists 9/6kg Russian Kettlebell Swing 32/24kg Bike Calories Rest Weightlifting: 1. Build to a Heavy: Clean + Power Clean + Jerk 2. On the 2:00 x 5 3 Front Squats + 6 Back Squats Round 1: 55% Round 2: 60% Rounds 3-5: 65% 3. 10 Min OTM, alternating 5 Barbell Rows 15 Sec Rack Support @ 110% of Front Squat

TUESDAY: Fitness 1. For time: 25-20-15-10-5: Box Jump Overs (24"/20") Abmat Situp Directly Into… 5-10-15-20-25: Hang Muscle Snatch (20/15kg) Wallballs (9/6kg) Performance: 1. For time: 25-20-15-10-5: Box Jump Overs (24"/20") Toes to Bar Directly Into… 5-10-15-20-25: Hang Power Snatch (35/25kg) Wallballs (9/6kg)

WEDNESDAY: Fitness: 1. 20 Min AMRAP 24/18 Calorie Row 12 Pike Push Ups 6 Strict Chest to Bar Pull Ups 12 Alt Pistols 6 Strict Chest to Bar Pull Ups 12 Landmine Squats 60/40kg Performance: 1. 3 Rounds: 21/15 Calorie Bike 3 Rounds of "Gymnastic Complex" 5 Squat Cleans (110/75kg) (1 Round of "Gymnastic Complex": 4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols) Sweat: 5 Rounds for time: 500m Row 21-18-15-12-9 Burpees 400m Run Weightlifting: Deadlift 7x2 1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set. Push Press 5x3 1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set. Front Squat: 4x4 1 Set at Each Percentage: 73-78%. Final two Sets to Build to a Heavy Set.

THURSDAY: Fitness:

1. 10 Minute Recovery Effort - Choice of Bike or Row, along the way: 2:00 - 40% of Max True Ring Rows 4:00 - 50% of Max True Ring Rows 6:00 - 60% of Max True Ring Rows 8:00 - 50% of Max True Ring Rows 10:00 - 40% of Max True Ring Rows 2. 5x5 Paralette Kick Thoughts 3. Run On the 0:00 - 600m On the 4:00 - 600m On the 8:00 - 400m On the 11:00 - 400m On the 14:00 - 200m On the 12:00 - 200m

Performance:

1. 10 Minute Recovery Effort - Choice of Bike or Row, along the way: 2:00 - 40% of Max Ring Muscle-Ups 4:00 - 50% of Max Ring Muscle-Ups 6:00 - 60% of Max Ring Muscle-Ups 8:00 - 50% of Max Ring Muscle-Ups 10:00 - 40% of Max Ring Muscle-Ups 2 & 3. See Fitness Gymnastics: Butterfly Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: 1. 12 Min AMRAP 50/40 Calorie Row 40 Goblet Squats 32/24kg 30 Lateral Burpees over C2 2. Tabata Bike Performance: 1. With a 12:00 Time Cap: 1 Round: 50 Barbell Facing Burpees 40/30 Calorie Bike 30 Squat Snatches (50/35kg) Time Remaining: Build to 1RM Hang Snatch 2. Tabata Row

SATURDAY: Fitness: In Pairs: 25 Min AMRAP 800m Run (together) 60 Alt. DB Step Ups 24/20" 40 DB Clean and Jerk 20 Devil's Press 10 Rope Climbs Dumbbell:22.5/15kg

Performance: In Pairs: 25 Min AMRAP 800m Run (together) 60 Alt. DB Step Ups 24/20" 40 DB Clean and Jerk 20 Devil's Press 10 Short Rope Climbs Dumbbell:22.5/15kg Weightlifting: 1. OTMx15 1 Snatch + 1 Squat Clean + Jerk For the first 10 minutes work at 75% of your Snatch and then increase as desired. 2. Clean Pull: 10x2 OTM @ 107% 3. If you didn't do Wednesday Front Squats, do them: or Thruster 4x4. Competition Club: 1. 16.2 2. 10 Min AMRAP: 12 Overhead Squats 42.5/30kg 8 Burpee Box Jump Overs 24/20" 4 Bar Muscle Ups

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