• Jason

Weekly Workouts 3rd - 9th of June 2019


Please check our modified trial timetable we are currently running here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

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

MONDAY: *For the Public Holiday today there will be: 8am Weightlifting 9am CrossFit Fitness: Murph: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *If you want to do this as a pair, you can. Compare to 4/6/18 Scott S 30.17 Kat B: 36.02 Performance: See Fitness Weightlifting: 1. Build to a heavy in 15 minutes: Clean + 2 Jerks + Clean + Jerk 2. 10 Min EMOM: 2 Clean Pulls @ 110% of previous complex 3. Back Squat Week 5: E2MOM 5x 65%, 75%, 85% (+2.5 or 5kg) + 5x5 Back Rack Step Up @ 20% of Back Squat Box height should simulate your squat depth.

TUESDAY: Fitness Monthly Mission: Midline Strength 1. 0 Min: Max Unbroken Toes to Bar 3 - 8 Min: Max Toes to Bar in 5 minutes. 2. Max Effort Tuck Hold 3. 3 Minutes Max Distance Sandbag Carry 65/45kg Performance: See Fitness

WEDNESDAY: Fitness: In Pairs: 30 Min AMRAP 500/400m Row *After one partner completes their row, they then do 1 x 5m Prowler Pull/Push 120/90kg Performance: See Fitness Sweat: 20 Minute Max Calorie Bike *Every 4 minutes (not including 0) 15 Dead Ball Slams 20/12kg 15 Box Jumps 24/20" Weightlifting: 1. Build to a Quality: Snatch + 4 Overhead Squats 2. Deadlift Week 5: E2MOM 5x 65%, 75%, 85% (+2.5 or 5kg) + 5x10 Single Leg KB Deadlifts (choose a weight you can do really well. Start conservative). 3. Tempo Front Squat 5x2 3s pause in the bottom of each rep.

THURSDAY: Fitness:

1. 10 Rounds: 20 work, 40 rest Banded Hollow Rock

2. Strict Nicole" AMRAP 20: 400 Meter Run Max Strict Pull-ups

Performance:

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

FRIDAY: Fitness: 1. OTMx10 Turkish Get Ups (change arm every minute) 2. 16 Min EMOM: 21 Russian KB Swing 15 KB Facing Burpees Max Calorie Bike Rest KB: 32/20kg Performance: 1. See Fitness 2. 16 Min OTM: 8 KB Snatch (4 each arm) 15 Goblet Squats Max Calorie Bike Rest KB: 32/20kg

SATURDAY: Fitness: Head2Head In your team 30 Minutes for total reps Buy in: - 600m Wheelbarrow 80kg - 300m Farmers Carry 20kg - 300m Farmers Carry 32kg Once all 3 parts of the buy in are completed: Calorie Bike Calorie Row Calorie Ski Calorie Bike Calorie Row *One person per piece of equipment, get an order and you can only rotate in the order listed. **At the 15 minute mark all team members must leave their equipment and complete the buy in again.

Performance: See Fitness Weightlifting: 1. Build to a Heavy: Pause Snatch Pull (2 sec below the knee) + Snatch Pull + Power Snatch 2. Back Squat E2MOM: 3x75%, 1x85%, 3x78%, 1x88%, 3x81%, 1x91% 3. Press Week 5: E2MOM 5x 65%, 75%, 85% (+2.5 or 5kg) + 5x10 Single Arm Barbell Press @ 25% of Press. (each Dumbbell) Superset each set with 10 banded face pulls. Competition Club: 1. Find your 1RM Bear Complex 2. For Time: 400m Run 15 Ring Muscle-Ups 400m Run 21 Toes to Bar 400m Run 27 CTB Pull-Ups 400m Run 9 Ring Muscle-Ups 400m Run 15 Toes to bar 400m Run 21 CTB Pull-Ups

SUNDAY:

9am CrossFit:

1. 5x10 Weighted Hip Extension

2. In Pairs: 20 Min AMRAP

You go I go style:

10 x 10m Shuttle Run

15 Calorie Bike

20m Walking Lunge 22.5/15kg

25 Calorie Row

30 Air Squats

10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.