• Jason

Weekly Workouts 4th - 10th March 2018


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: PUBLIC HOLIDAY: Schedule 8am CrossFit 9am Open Workout 8am: 5 Rounds for time: Every 4 minutes 25 Toes to Bar 50 Double Unders 15/13/11/9/7 Goblet Squats 32/24kg or if you've done 19.2 already Rowing Annie 50-40-30-20-10 Double Unders

Sit Ups Row Calories 9am: (If you a registered for the Open) 19.2

TUESDAY: Fitness Monthly Mission: Breathing efficiency *If you didn't retest your Strict Pull Ups Friday, we can do it today. 1. Bolt test 2. Maximum breathlessness Test 3. 10 Min Max Row/Bike through nose. 4. 12 minutes for Quality: 10 Barbell Rollouts 150m Baby Carry *Scale toes to Bar to Dragon Flag and add bad if you can't keep hollow Performance: See Fitness

WEDNESDAY: Fitness: Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% AMRAP 18: 9 Power Cleans (70/47.5kg) 12 DB Z Press (22.5/15kg) 9 Front Squats (70/47.5kg) 12 Strict Pull-ups Performance: Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% AMRAP 18: 9 Power Cleans (70/47.5kg) 12 Strict Handstand Push-ups 9 Front Squats (70/47.5kg) 12 Strict Pull-ups Sweat: Mikko Triangle 10 Rounds: 1 minute per movement x Bike Cals x Row Cals x Ski Cals Rest Maintain the same number across all movements and round. If you completed a number last time, increase by 1 this time. Weightlifting: Weightlifting: 1. Power Clean On the Minute x 10: On the 0: 3 Power Cleans @ 65% On the 1: 2 Power Cleans @ 70% On the 2: 1 Power Cleans @ 75% On the 3: Rest On the 4: 3 Power Cleans @ 70% On the 5: 2 Power Cleans @ 75% On the 6: 1 Power Cleans @ 80% On the 7: Rest On the 8, 9 and 10: 1 Power Clean (Building in Weight) 2. Push Jerk: 1 Pause (2 sec in dip and catch) + 2 (regular speed). Build to a challenging but quality. 3. Deadlift 5-4-3-2-1: After Each Set:10 Dumbbell Bench Press

THURSDAY: Fitness:

1. Nose breathing sprints: 2. On the 4:00 x 6 Rounds: 12 Alt Dumbbell Snatch (22.5/15kg) 12 Dumbbell Facing Burpee 12 x 10 Meter Shuttle Runs

Performance:

See Fitness Gymnastics: Freestanding Handstand Holds (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: 1. 4 Rounds: Alt E 90 Seconds A. 7 Bear Rows B. Max Louie Push Ups 2. Row or Bike 3 Rounds. Start a new round every 5 mins On the 0:00 - 21/15 Calories On the 1:30 - 18/13 Calories On the 3:00 - 15/11 Calorie Performance: See Fitness

SATURDAY: Fitness: Teams of 2 For Time: 120 Kettlebell Swings 24/16kg 120 Box Jump Overs 6 Rope Climbs 90 Kettlebell Swings 24/16kg 90 Box Jump Overs 5 Rope Climbs 60 Kettlebell Swings 24/16kg 60 Box Jump Overs 4 Rope Climbs 30 Kettlebell Swings 24/16kg 30 Box Jump Overs 3 Rope Climbs

Performance: Teams of 3 For Time: 120 Power Snatches (35/25kg) 120 Box Jump Overs 12 Rope Climbs 90 Power Snatches (42.5/30kg) 90 Box Jump Overs 9 Rope Climbs 60 Power Snatches (50/35kg) 60 Box Jump Overs 6 Rope Climbs 30 Power Snatches (60/40kg) 30 Box Jump Overs 3 Rope Climbs Box: (24/20) *First set each round each team member must complete one climb on the short rope. Weightlifting: 1. Snatch Balance 5 Reps @ 40% 4 Reps @ 50% 3 Reps @ 60% 2 Reps @ 70% 1 Rep @ 80% Percentages Based Off Your 1RM Snatch 2. High Hang Pausing Squat Snatches: On the 1:30 x 4 Sets: 2 Reps: 50-55-60-65% 3. Snatch On the Minute x 11: 1 Snatch Minute 1 @ 70% Minute 2 @ 75% Minute 3 @ 80% Minute 4: Rest Minute 5 @ 75% Minute 6 @ 80% Minute 7 @ 85% Minute 8: Rest Minute 9 @ 80% Minute 10 @ 85% Minute 11 @ 90% Competition Club: TBA Depending on 19.3

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