• Jason

Weekly Workouts 18th - 24th of March 2019


Chris has been very kind to supply us with a recycling bin which is located just out of the front of our main entrance. Please think of the children and recycle anything you can in there.

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: 19.4 For time 3 Rounds for time: 10 Power Snatch 43/29kg 12 Bar Facing Burpees 3 Minutes Rest 3 Rounds for time: 10 Bar Muscle Ups 12 Bar Facing Bupree Performance: See Fitness Sweat: Bike Chaos: Each rep range is the challenge for each minute. Females subtract 2 reps from each set. Record any missed reps. 12, 7, 22, 5, 4, 14, 18, 6, 8, 10, 12, 14, 5, 25, 10, 13, 10, 15, 7, 25, 4, 4, 15, 20, 25 Weightlifting: 1. On the 1:30 x 7 Sets: 2 Snatch Pull + Snatch: Start at 70% and build. 2. Overhead Squat: Build to a challenging with a 5 second Pause. 3. On the Minute x 12 (6 Rounds): Minute 1 - 6 Back Squats Minute 2 - 3 Front Squats At 73% of Front Squat

TUESDAY: Fitness 4 Min AMRAP 800m Run Max Russian Kettlebell Swings 32/24kg Rest 4:00 4 Min AMRAP 600m Run Max Russian Kettlebell Swings 32/24kg Rest 4:00 4 Min AMRAP 400m Run Max Russian Kettlebell Swings 32/24kg Rest 4:00 4 Min AMRAP 200m Run Max Russian Kettlebell Swings 32/24kg Performance: 4 Min AMRAP 800m Run Max Power Cleans (60/40kg) Rest 4:00 4 Min AMRAP 600m Run Max Power Cleans (70/50kg) Rest 4:00 4 Min AMRAP 400m Run Max Power Cleans (80/60kg) Rest 4:00 4 Min AMRAP 200m Run Max Power Cleans (90/65kg)

WEDNESDAY: Fitness: Rotating stations "On the 1:30" x 18:00 (Twice through): 1 Min allocated per station #1 - 10/7 Cal Bike #2 - 10 Thrusters + 10 Overhead Squats (43/29kg) #3 - 12/9 Cal Row #4 - 10 Deadlifts (100/70kg) + 10 Chest to Bar Pull Ups #5 - 150m Run #6 - 10 Burpee Box Jumps 24/20" Performance: See Fitness Sweat: 4 Rounds: 6 Min On, 2 Minutes off Get as far as you can each time but try to remain as consistent as possible. 20/15 Cal Row 20 Step Ups 22.5/15kg 20 Sit Ups 20 Dumbbell Snatch 22.5/15kg 20 Lateral C2 Burpees Weightlifting: 1. On the 1:30 x 7 Sets: 2 Power Cleans + 1 Jerk 70%, 74%, 78%, 82%, Sets #5+6+7 - Build to a Heavy Complex 2. Pausing Clean Pulls 3x3 82%, 87%, 92% Two pauses, both for a full second at each position before finishing with a strong extension: Pause #1 - 3 inches off the floor Pause #2 - Just past the knee 3. Behind the Beck Snatch Grip Push Press 5x3

THURSDAY: Fitness:

1. 5 Rounds for quality: 40 on 20 off Odd Min Alt Leg Wall Sits Even Min Face Down Chinese Plank 2. 90 sec Max Ski Cals 3. 90 sec for Max Distance Prowler Push/Pull 5m Shuttle 80/60kg

Performance:

See Fitness Gymnastics: This is the start of our Ring Series. If you want to tighten up or improve your Muscle Ups these are the sessions to get to. Tonight is Skin the Cat and Front Level (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: A. Back Squat 6 Sets: OT2M Set #1 - 5 Repetitions @ 70% Set #2 - 3 Repetitions @ 75% Set #3 - 5 Repetitions @ 70% Set #4 - 3 Repetitions @ 80% Set #5 - 5 Repetitions @ 70% Set #6 - 3 Repetitions @ 85% B. 2K Row for time OTM - starting at 1 Min, complete 5 burpees. Performance: See Fitness

SATURDAY: Fitness: Teams of 3: 60/40 Calorie Assault Bike 75 Dumbbell Snatch 22.5/15kg 75 Front Rack Lunges (35/25kg) 60/40 Calorie Assault Bike 60 Dumbbell Snatch 22.5/15kg 60 Front Rack Lunges (50/30kg) 60/40 Calorie Assault Bike Dumbbell Snatch 22.5/15kg 45 Front Rack Lunges (50/35kg) 60/40 Calorie Assault Bike Dumbbell Snatch 22.5/15kg 30 Front Rack Lunges (60/40kg) 60/40 Calorie Assault Bike Dumbbell Snatch 22.5/15kg 15 Front Rack Lunges (70/50kg)

Performance: Teams of 3: 60/40 Calorie Assault Bike 75 Power Snatches 75 Front Rack Lunges (35/25kg) 60/40 Calorie Assault Bike 60 Power Snatches 60 Front Rack Lunges (50/30kg) 60/40 Calorie Assault Bike 45 Power Snatches 45 Front Rack Lunges (50/35kg) 60/40 Calorie Assault Bike 30 Power Snatches 30 Front Rack Lunges (60/40kg) 60/40 Calorie Assault Bike 15 Power Snatches 15 Front Rack Lunges (70/50kg) Weightlifting: Weightlifting 1. Snatch Complex On the 3:00 x 5 Sets: 2 High Hang Snatches (Pockets) 2 Hang Snatches (Knee-Level) 2 Snatches (Floor) Set #1 - 45% of 1RM Snatch Set #2 - 50-55% Set #3 - 55-65% Sets #4+5 - Build to a Heavy Complex. 2. 10 Minutes after completing the complex to build to a Heavy Snatch for the Day. 3. Back Squat 6 Sets: Set #1 - 5 Repetitions @ 70% Set #2 - 3 Repetitions @ 75% Set #3 - 5 Repetitions @ 70% Set #4 - 3 Repetitions @ 80% Set #5 - 5 Repetitions @ 70% Set #6 - 3 Repetitions @ 85% Competition Club: TBA Depending on 19.5

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