• Jason

Weekly Workouts 10-16th of June 2019


We are still running a trial timetable, you can check it via the Zen Planner Members App.

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

MONDAY: Fitness: 20 Min AMRAP: 400m Row 30 Single DB Step Ups 22.5/15kg 20 Chest to Bar Pull Ups 10 True Ring Rows Post 5x15 Stalder Leg Lifts Performance: 20 Min AMRAP: 400m Row 30 Single DB Step Ups 22.5/15kg 20 Chest to Bar Pull Ups 10 Bar Muscle Ups Post 5x15 Stalder Leg Lifts Sweat: Monthly Mikko: 10 Rounds for Reps: 1 Min Bike Calories 1 Min Row Calories 1 Min Ski Calories 1 Min Rest *Aim to maintain one number across all 10 rounds.*If you completed a number before try 1 more this time Weightlifting: 1. 15 Minutes to Build to a heavy: Pocket Snatch + Hang Snatch + 2 Snatch straight into EMOMx10:1 Snatch at 100% of previous complex 2. Back Squat Week 6: E2MOM 3x 70%, 80%, 90% (+2.5 or 5kg) + 5x5 Back Rack Step Up @ 23% of Back Squat

TUESDAY: Fitness 1. 4 Sets: 15 Side Plank Pulldowns 2. AMRAP 15: 40 Double-Unders 20 Dumbbell SA Hang CJ (22.5/15kg) 40 Double-Unders 20/15 Calorie Row Performance: See Fitness

WEDNESDAY: Fitness: 25 Toes-to-bars 25 Bike Calories 25 Jumping Lunges 20 Toes-to-bars 20 Bike Calories 20 Jumping Lunges 15 Toes-to-bars 15 Bike Calories 20 Jumping Lunges 10 Toes-to-bars 10 Bike Calories 10 Jumping Lunges 5 Toes-to-bars 5 Bike Calories 5 Jumping Lunges Performance: 25 Toes-to-bars 25 Bike Calories 10 Deadlifts 122.5/82.5kg 20 Toes-to-bars 20 Bike Calories 8 Deadlifts 122.5/82.5kg 15 Toes-to-bars 15 Bike Calories 6 Deadlifts 122.5/82.5kg 10 Toes-to-bars 10 Bike Calories 4 Deadlifts 122.5/82.5kg 5 Toes-to-bars 5 Assault Bike Calories 2 Deadlifts 122.5/82.5 kg Compare 12/06/19 Jason Walker 10.41 Kat Birch 12.09 Sweat: Life after Death 30 Min AMREP On a bike: Starting at 10 for boys, 8 for girls work in a death by format (Min 1: 10/8 Cal, Min 2: 11/9 Cal, Min 3: 12/10 Cal) continue in that fashion until you can no longer reach that target. Rest for a minute and then start from the last number you successfully got and work your way up and down. Continue for 30 minutes. Weightlifting: 1. Every 90 seconds building: 5x Hang Power Clean (2 sec pause in catch) + 2 Hang Power Cleans 2. Deadlift Week 6: E2MOM 3x 70%, 80%, 3+x90% (+2.5 or 5kg) + 5x10 Single Leg KB Deadlifts 3. Every 90 seconds: Pausing Push Jerk 5x2: *1s Pause in Dip, and Catch into Push Jerk 5x1

THURSDAY: Fitness:

1. Alt EMOM Odd: 3 Weighted Chest to Bar Pull Up Even: 3 Dragon Flags 2. In teams of 3: 15 Min AMRAP: 15 Front Squats 60/42.5kg 15 Bar Facing Burpees *Rotate when the person after you is finished. (Set up with 2 different bars, after burpees you run back and tag at start mat).

Performance:

See Fitness Gymnastics: Headstands & Kipping Handstand Push Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Fitness: 1. 3 Sets: (15 min cap) 30 Hip Thrusts 22.5/15kg 200 Meter Double KB Carry* Rest 2:00 between. *On the Double KB Carry: Meters 0-100 - Left KB in Front Rack, Right KB in Hang. Meters 101-200 - Left KB in Front Rack, Right KB in Hang. 2. 15 Min AMRAP 30/23 Calorie Row 20m Prowler Push and Pull (4x5m) (100//70kg) 10 Sandbag Clean over Bar (65/45kg, 1m) 5 Devil's Press 22.5/15kg Performance: See Fitness

SATURDAY: Fitness: 0:00 – 10:00 – 1 Mile Run, Max Burpee Box Jumps 24/20" 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max DB Snatch (22.5/15kg) 20:00 – 23:00 – Rest 2 3:00 – 27:00 – 400m Run, Double DB Front Squats (22.5/15kg)

Performance: “In Pairsl” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60/42.5kg) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (50/35kg) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (42.5/30kg) Weightlifting: 1. E2MOMx4: 2 Power Cleans (tng) + 8 Reverse Front Rack Lunges: *Start at 40% of Front Squat and build. 2. Back Squat: OT2M: 3x77%, 1x87%, 3x80%, 1x90%, 3x83%, 1x93% 3. Press Week 6: E2MOM3x 70%, 80%, 3+x90% (+2.5 or 5kg) + 5x5 DB Z Press @ 23% of Press. Superset each set with 10 banded face pulls. Competition Club: There is no class today as several crew are at Frantic Day Out. Get down there and throw out some cheers :)

SUNDAY: 9am CrossFit: 1. 12 Miin Alt EMOM 10 ab wheels 30 Sec superman hold 30 Sec Chinese Plank (face down) 30 Sec Chinese Plank (face up) 2. 20 Min AMRAP: 500m Row @ 2k pace + 10 seconds 10 V Ups 15 Sec Chin over Bar Hold 30m (6x5m) Bear Crawl 10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.