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MONDAY: Fitness: Monthly Mission Retest: Compare to 5/3/19 1. BOLT score 2. Maximum Breathlessness test 3. Nose breathing aerobic test - Either 10 minute nose breathing Row or Bike, depending on what you did last time. 4. 10 Min AMRAP for Quality: 6 Strict Chest to Bar Pull Ups 10 Alt. Pistols 14 Hollow Rocks Performance: See Fitness Sweat: Monthly Mikko: 10 Rounds, 1 minute per movement Hold a number across the whole 40 minutes. Add one from last time if you were successful. Calorie Bike Calorie Row Calorie Ski 1 Minute Rest Weightlifting: 1. Snatch 1RM 2. Back Squat 1RM 3. Overhead Squat 1RM
TUESDAY: Fitness Monthly Mission: Posterior Chain The next Monthly Mission will be spending some time strengthening and learning to use our posterior chain (Glutes, Hammies and Lower Back) to not only increase our performance but hopefully reduce potential lower back pain and operate day to day more comfortable. 1. 2RM Deadlift 2. Max Sorensen Hold with a 5kg plate 3. Tabata Row (for meters) 8 Rounds: 20 seconds work, 10 seconds rest *Score is done by going to memory and adding up individual distance, it's different to rolling total. Performance: See Fitness
WEDNESDAY: Fitness: 1. Front Squat 1RM 2. 10 Min AMRAP 30 Double Unders 15 KB Swings 24/16kg Performance: 1. Front Squat 1RM 2. 11.1 / 14.1 10 Min AMRAP 30 Double Unders 15 Power Snatches, 35/25kg Sweat: 4 Rounds: Every 8 Minutes, each round for time: 1000m Bike 500m Row 25 Goblet Squats 24/16kg 10 Burpees Weightlifting: 1. Clean 1RM 2. Split Jerk 1RM 3. Push Press 1RM (Front Squat 1RM if you didn't do the class).
1. 5 Min AMRAP: Rope Climb (15 foot)
2. 5k Run TT - don't cherry pick today! You can scale to a Row or Bike!
1. 5 Min AMRAP: Short Rope Climb (5 foot elevation, 15 foot target) 2. See Fitness *Here's the 1k loop
Gymnastics: Ring Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: If you didn't do yesterday, 5k Run Time Trial. if you did: Barbara: 5 rounds, each round for time: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 mins between each round. Performance: See Fitness
SATURDAY: Fitness: In Pairs: 2 Rounds for time: 50 Kettlebell Swings 32/20kg 50 Double Unders 50 Calorie Bike 50 Double Unders 50 Calorie Row 50 Double Unders
Performance: In Pairs: 2 Rounds for time: 25 Devils Press 22.5/15kg 75 Calorie Bike 100 Calorie Row 150 Double Unders Weightlifting: 1. Power Snatch 1RM 2. Power Clean 1RM 3. Push Jerk 1RM Competition Club: 11.3 As many reps as possible in 5 mins of: Squat Clean Jerk Barbell: 75/50kg 2. 5 rounds for time of: Row 250 m, sub 45/55 seconds 50 Unbroken Double Unders If the row takes longer than 45 secs, redo it. Double Unders must be unbroken. 20 min cap.
SUNDAY: Rest Day Open Gym 9am - 11pm: Please remember to sign in.