From the 22nd of Feb until the 23rd of March due to our Friday Night Light's beginning at 5.30pm, there will be no Friday 5.30pm classes. We would love you to swing by and cheer everyone on and hang out though so please come by. We apologise for the inconvenience.
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. E 90 Sec x 4: x Strict Chest to Ring Pull Ups. x is a number you can maintain across the sets. 2. AMRAP 20: 75 Walking Lunges 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs (24/20) 15 Chest to Bar Pull Ups Performance: 1. E 90 Sec x 4: 3 Strict Chest to Ring Pull Ups + x Ring Muscle Ups. Muscle Ups is a set you can maintain across the 3 sets. 2. AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs (24/20) 15 Bar Muscle Ups Sweat: Mikko Pulse 10 Rounds: 1 Minute per movement Calorie Bike Calorie Row Calorie Ski Rest *Alternate between each round: 4 below your best completed and 2 above your best completed. **You must listen to a 4 minute edit of Hocus Pocus by Focus, so you always will be at the same spot of the song at the same place in the workout. Mentally it will be horrible, but push through that. Weightlifting: 1. Power Clean and Jerk 3 Rounds: Min 1: 3 @ 70% Min 2: 2 @ 80% Min 3: 1 @ 90% 2. Cluster - On the Minute x 10: 1 Cluster *If you're Fitness focused complete 20 Double Unders each minute 3. Weightlifting Focused: E2MOM Barbell Hip Thrust 5x5 or Fitness Focused (10 min cap) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (22.5/15kg) 5 Strict HSPU After Each set of Squats
TUESDAY: Fitness 1. Work up to a Challenging 3RM Deadlift 2. AMRAP 12: 200m Run 15 Single Arm Dumbbell Hang Clean and Jerks (22.5/15kg) 10 Lateral Barbell Burpees 5 Deadlifts (140/110kg) Performance: 1. Work up to a Challenging 3RM Power Snatch 2. See Fitness
WEDNESDAY: Fitness: AMRAP 5: 27 Calorie Row 27 Thrusters (50/35kg) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21 Calorie Row 21 Thrusters (42.5/30kg) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15 Calorie Row 15 Thrusters (35/25kg) 15 Pull-ups Performance: See Fitnes Sweat: "Moving to a House on a Island Mountain' In Pairs - break up the work as required Your luggage is 35/25kg Sand Bag, Tandem Bike to the Coast: 6000m Bike 400m Carry your luggage to the dock Row to the Island: 3000m Row 200m Carry your luggage to the bottom of the mountain Ski up the Mountain: 2000m Ski *If you drop your luggage while Skiing it will roll back to the bottom of the mountain. Weightlifting: 1. Clean Grip Overhead Squat Build to a Moderate set of 3 2. Pausing Overhead Squat 2 Reps x 30 Second Holds with 75% of Close Grip Overhead Squat Load 3. Front Squat On the 90 Seconds x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90%
*If you're doing the Open Back all of this off 10%
THURSDAY: Fitness:
In teams of 3 for time: 600m Wheelbarrow Push 100/70kg 40 Prowler Push and Pull 5m 100/70kg 100/70 Cal Bike 100/70 Calorie Ski 100/70 Calorie Bike
Performance:
See Fitness Gymnastics: Bar Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: 1. E90 Sec x 5: 8 Renegade Rows 2. For time: 50 Kettlebell Swings 32/24kg 5 Rope Climbs 40 Kettlebell Swings 32/24kg 4 Rope Climbs 30 Kettlebell Swings 32/24kg 3 Rope Climbs 20 Kettlebell Swings 32/24kg 2 Rope Climbs 10 Kettlebell Swings 32/24kg 1 Rope Climb Compare to 14/01/16 Jason 13.55 Siobhane 20.00 Performance: See Fitness
SATURDAY: Fitness: In Pairs: One Partner works for 2 minutes then the other works for 2 minutes: 3 Rounds each: 300m Run buy in, Max Chest to Bar Pull Ups in the remaining. then immediately after 2 Rounds each: 25 Single Arm DB Overhead Alt. Lunge (22.5/15kg), Max Bike Calories in the time remaining. then immediately after 2 Rounds each: 20 Bar Facing Burpees , Max Row Calories in the remaining
Performance: See Fitness Weightlifting: 1. On the 90 Seconds x 5: Power Clean + Hang Squat Clean + Squat Clean 2. EMOMx10: Deficit Clean Pull 10x1x100% 3. Tempo Back Squat5x2 (7 Second Negative, 3 Second Pause in Bottom) Competition Club: TBA depending on Open WOD.
SUNDAY: Rest Day Open Gym 9am - 11pm: Please remember to sign in.
