Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: E2MOMx16 (32 Minutes) 1. 500/400m Row 2. 15 Strict Pull Ups 3. 30/23 Calorie Bike 4. 30 Wall Balls 9/6kg Record any missed reps Performance: E2MOMx16 (32 Minutes) 1. 500/400m Row 2. 12 Muscle Ups 3. 30/23 Calorie Bike 4. 30 Wall Balls 20/14lbs Record any missed reps Sweat: 30 work, 30 rest - Burpee onto Plate - Ski Erg Calories - KB Sumo Deadlift High Pull 32/20kg - Wall V Ups - Double DB Russian Swing 22.5/15kg - Bent Over Row 30/20kg Weightlifting: 1. 3-Position Power Snatch On the 2:00 x 6 Sets: Wave #1... 60%, 64%, 68% Wave #2... 60%, 64%, 68% 2. Snatch: 5 Min AMRAP Max Reps at 80% 3. Pausing Back Squat 5x3 65%, 70%, (75%x3) 1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause.
TUESDAY: Fitness 1. Bulgarian Deadlifts 4x5 2. 3 Rounds: 400m Run 20 Hang Power Cleans 42.5/30kg 400m Run 20 Alt DB Step Ups (1x22.5/15kg) Performance: See Fitness
WEDNESDAY: Fitness: 1. Front Squat: 75%x5 80%x5 85%x5+ 2. 5 Rounds for total load: 60 seconds on, 60 seconds rest 4 Double KB Pendlay Row 10 Double KB Deadlifts 6 Double KB Swing *Go as heavy as possible. If you complete within 60 seconds the remaining time is rest. If you don't complete drop down next set. Performance: See Fitness Sweat: 2 Teams Head to Head: Each time has a; Rower Ski Erg Airbke The team at the end with the most calories wins, break up the work as you like. Weightlifting: 1. In 20 minutes: Build to a Heavy Complex: 5 Deadlifts + 5 Hang Squat Cleans + Push Jerks + Front Squats 2. E90 Seconds for total load: 10,9,8,7,6,5,4,3,2,1: Press 3. If you didn't do Front Squats in class do them now. or Split Squat 3x5
THURSDAY: Fitness:
1. 3x30 second Banded Leg Abductions 2. 22-18-14-10: Single Arm alt OH Lunge 22.5/15kg (Half one arm then switch) Sit-Ups Abmat Facing Burpee Sit-Ups
Performance:
See Fitness Gymnastics: Cycle ReTest 1. 5 Minute Max Muscle Ups 2. 5 Minute Max Toes to Bar 3. 5 Minute Max Handstand Push Ups 4. 5 Minutes Death by 1m Handstand Walk 5. Max L Sit (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: In 5 Mins: Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (140/100) 8 Box Jump Overs 24/20 Rest 5:00 In 5 Mins: Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (120/80) 8 Box Jump Overs 24/20" Rest 5:00 In 5 Mins: Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (100/70kg) 8 Box Jump Overs 24/20" Performance: In 5 Mins: Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (100/70kg) 8 Box Jump Overs 24/20" Rest 5:00 In 5 Mins: Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (120/80) 8 Box Jump Overs 24/20" Rest 5:00 In 5 Mins: Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (140/100) 8 Box Jump Overs 24/20"
SATURDAY: Fitness: Teams of 3: AMRAP 25: 90/60 Calorie Bike 60 Alternating Sync Dumbbell Snatches 22.5/15kg
300m Run (all) 30 Push Ups 15 Rope Climbs (15')
Performance: Teams of 3: AMRAP 25: 90/60 Calorie Bike 60 Alternating Sync Dumbbell Snatches 22.5/15kg 300m Run (all) 30 Strict Handstand Push Ups 15 Short Rope Climbs (15') Weightlifting: 1. Build to a Heavy Complex: Clean + 2 Jerks + Clean + Jerk 2. Snatch Pull: 6x2x105% 3. Back Squat: 3x10x50%, then build for 2 more sets if possible. Competition Club: 1. 5 Rounds: 1 Rope Climb 6 KB Snatch 32/24kg 12/8 Calorie Assault Bike 1 Short Rope Climb 6 Alt DB Snatch 30/22.5kg 150m Run 2. For time: Row 500m 30 Bench Press, 1x bodyweight Row 1000m 20 Bench Press, 1x bodyweight Row 2000m 10 Bench Press, 1x bodyweight
SUNDAY: 9am CrossFit: 1. 6 Rounds: 40 seconds work, 20 seconds rest Calorie Row Goblet Reverse Lunge 24/16kg Calorie Bike Toes through Rings 2. Tabata Hollow Hold 10am Mobility Class: General Mobility and Tissue Work Open Gym 9am - 11pm: Please remember to sign in.
