• Jason

Weekly Workouts 6th - 12th May


Remember we are trialing a modified timetable, you can see it here: https://crossfitclaremont.zenplanner.com/

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.

MONDAY: Fitness: For time: 3 Rounds: 15 Alt Db Snatch (22.5/15kg) 15 Lateral Burpees over Kettlebell 15 Goblet Squats (32/24kg) 15 Box Jump Overs (30"/24") then Max Chest to Bar Pull Ups until 15 minutes expires Performance: For time: ​15-12-9: Power Snatch (50/35kg) Box Jump Overs (30"/24")... Directly into... 15-12-9: Overhead Squats (50/35kg) Bar Facing Burpees then Max Muscle Ups until 15 minutes expires Sweat: 4 Rounds E8MOM: 30 DB Alt Step Ups 22.5/15kg 30 Walking Lunges 60/45 Cal Row ​*Score is total tine Weightlifting: 1. Snatch - On the Minute x 15: Minute 1 - 3 Snatch @ 68% Minute 2 - 2 Snatch @ 73% Minute 3 - 1 Snatch @ 78% Minute 4 - Rest Minute 5 - 3 Snatch @ 71% Minute 6 - 2 Snatch @ 76% Minute 7 - 1 Snatch @ 81% Minute 8 - Rest Minute 9 - 3 Snatch @ 74% Minute 10 - 2 Snatch @ 79% Minute 11 - 1 Snatch @ 84% Minute 12 - Rest Minute 13 - 1 Snatch @ 84-88% Minute 14 - 1 Snatch @ 84-90% Minute 15 - 1 Snatch @ 84-93% 2. Pausing Snatch Pull 2 x 2 @ 85%, 3 x 1 @ 95% 2-Second Pause - Below the Knee 2-Second Pause - Pockets 3. Back Squat: Wave 1 / Week 1 - E2MOM Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM) + 5x10 @ 50%

TUESDAY: Fitness 1. 3 Rounds: 1,000m Row 800 Meter Run 3:00 Rest between rounds. 2. 3 Giant Sets: 9 Single Arm Ring Row 15 Dumbbell Floor Presses 21 Low Banded Rows Rest 2:00 between efforts. Performance: See Fitness

WEDNESDAY: Fitness: 1. Deadlifts: Wave 1 / Week 1 - E2MOM Sets of 5x 65%,75%, 5+ x 85% (working off your 2RM from last week or 90% of 1RM) 2.5 Rounds of AMRAP 3: 6 Russian KB Swings 32/24kg 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP. Performance: 1. See Fitness 2. "The Chief" 5 Rounds of AMRAP 3: 3 Power Cleans (60/42.5kg) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP. Sweat: In Pairs: One person working at a time 50, 40, 30, 20, 10 Ski Calories Bike Calories 10m Shuttles Post: As a Pair alternate and accumulate 5 minutes in a Paralette tuck hold. Weightlifting: 1. On the 2:00 x 5 Sets: 1 Power Clean + 1 Pausing Push Jerk + 2 Push Jerks *On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements. 2. Deadlifts: Wave 1 / Week 1 - E2MOM Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM) + 5x5 @ 50% (Clean Pulls) *If you did the Deadlifts in the class, start with your volume lifts and the last 3 sets do 3x10 Upright Rows 3. 3 Giant Sets: 8 Barbell Bent Over Rows 16 Weighted Glute Bridges 8 Barbell Bent Over Rows Rest 2:00 between efforts. Followed by 1 Set:100 Banded Pull throughs

THURSDAY: Fitness:

1. 10 Min Alt EMOM Odd: Max Pull Ups + Hang *Hold on the bar until 30 seconds Even: 10 Hollow Rocks 2. 16 Min AMRAP. 21/15 Calorie Bike 50m Farmers Carry (22.5/15kg) 30 Sit Ups

Performance:

See Fitness Gymnastics: Bar Pull Over and Strict Pull Up development (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: AMRAP 15: 60 Double Unders 30/12 Calorie Row 15 Landmine Squats (50/35kg) Performance: AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (50/35kg)

SATURDAY: Fitness: 1. Baseline: 500m Row 5 Burpees 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats 400m Run 2. 15 Min AMRAP In teams of 3: 2 people working at a time For time: 60 Hanging DB Alt Lunge 22.5/15kg 30 Burpee Box Jumps 30/24" 15 Devils Press 22.5/15kg *While that is happening, accumulate Bike Cals. You must finish the workout for your score to count. Score is Bike Cals.

Performance: See Fitness Weightlifting: 1. 1. Clean - On the Minute x 15: Minute 1 - 3 Clean @ 68% Minute 2 - 2 Clean @ 73% Minute 3 - 1 Clean @ 78% Minute 4 - Rest Minute 5 - 3 Clean @ 71% Minute 6 - 2 Clean @ 76% Minute 7 - 1 Clean @ 81% Minute 8 - Rest Minute 9 - 3 Clean @ 74% Minute 10 - 2 Clean @ 79% Minute 11 - 1 Clean @ 84% Minute 12 - Rest Minute 13 - 1 Clean @ 84-88% Minute 14 - 1 Clean @ 84-90% Minute 15 - 1 Clean @ 84-93% 2. Press: Wave 1 / Week 1 - E2MOM Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM) + 5x10 @ 50% 3. Tempo Front Squat 6x1 @ 53X1 *Try to add on a little from last week. Competition Club: 1. "Girls Gone Wild" On the 0:00... - "Fran" 21-15-9: Thrusters (42.5/30kg) Pull-Ups On the 8:00... "Diane" 21-15-9: Deadlifts (102.5/70kg) Kipping Handstand Pushups On the 8:00... "Amanda" 9-7-5: Ring Muscle-Ups Squat Snatches (60/42.5kg)20 Min Cap *If you don't finish each workout at the cap, move on. On the 25:00 Row 3 Rounds, 250m Row @ 2K Pace + 10 Seconds 250m Row @ 2K Pace + 3 250m Row @ 2K Pace + 10 Seconds 250m Row @ 2K Pace Rest 3:00 between.

SUNDAY: 9am CrossFit: 1. Ab Wheels 5x5 2. CrossFit Games Master's 2019 Online Qualifier Workout #2: 80 Bar Facing Burpees 4000m Row 10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.