Check our temporary timetable 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: Fitness: 1. Sandbag Reverse Lunges 3x12 2. 20 Min AMRAP 30m Sandbag Carry 30/23 Calorie Row 30m Hanging DB Alt Lunges 30 Toes to Bar 30/23 Calorie Bike 30 Toes to Bar 30m Hanging DB Alt Lunges 30/23 Calorie Row 30m Sandbag Carry Sandbag 65/45kg Dumbbells 22.5/15kg Performance: See Fitness Sweat: 5 Min Max Bike Calories Rest 5 mins 20 Min Max Bike Calories Rest 5 mins 1 Min Max Bike Calories Weightlifting: 1. Clean and Jerk OT2M 5x50%, 3x70%, 2x75%, 80%, 85%, 90%, then 3x2 as Heavy as Possible, if you miss a lift anywhere, you must decrease the next set. 2. OTMx10: 2 Clean Pulls @ 105% of previous 2RM 3. Back Squat Week 7: E2MOM 5x75%, 3x85%, 1+x95% (+2.5 or 5kg) + 5x5 Back Rack Step Up @ 25% of Back Squat
TUESDAY: Fitness 1. 10 Minutes to build to a heavy: Hang Power Clean + Power Clean 2. 15 Power Cleans (70/55kg) 600m Run 10 Power Cleans (90/65kg) 400m Run 5 Power Cleans (110/75kg) 200m Run 1 min rest 6 Rounds: Hang Tuck Hold 20 work, 20 rest Performance: See Fitness
WEDNESDAY: Fitness: 3x5 Min AMRAPs 100 Double-Under Buy-In, then 15 Landmine Squats 60/40kg 4 Burpee Box Jump Overs (24/20") 5 Min rest between Performance: 5 Min AMRAP 100 Double-Under Buy-In, then 12 Overhead Squats (115/85) 4 Burpee Box Jump Overs (30"/24") Rest 5:00 5 Min AMRAP 100 Double-Under Buy-In, then 8 Overhead Squats (60/42.5kg) 4 Burpee Box Jump Overs (30"/24") Rest 5:00 5 Min AMRAP 100 Double-Under Buy-In, then 4 Overhead Squats (70/50kg) 4 Burpee Box Jump Overs (30"/24") Sweat: E7MOM: 30 Sec Wall Squat 15/12 Calorie Bike 30 Sec Plank 15/12 Calorie Ski 30 Sec Wall Squat 15/12 Cal Bike Post:10-9-8-7-…1 Anchored Med Ball Sit Ups Partner ball pass *Switch partner after each set Weightlifting: 1. E2MOMx5: Snatch Balance + Pause OHS (2 sec in bottom) 2. EMOMx10: Hang Snatch + Snatch: Start @ 70% and add load every 2 minutes if able. 3.Deadlift Week 7: E2MOM 5x75%, 3x85%, 1+x95% (+2.5 or 5kg) + 5x10 Single Leg Kettlebell Deadlift
THURSDAY: Fitness:
1. 5 Rounds: Alt E90 Seconds: A. 10 True Ring Rows B. 10 C2 Pikes
2. Rowing 10 Rounds: 100m sprint 40 seconds rest.
Performance:
See Fitness Gymnastics: Freestanding Handstand Hold (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: For time: 40 Push Ups 20 Strict Pull Ups 10 Rounds of: 6 Russian KB Swings + 6 Goblet Squats + 6 Box Jumps Kettlebell: 24/16kg Performance: "Bane" For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of "Macho Man" (82.5/60kg) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks Compare to 10/12/19 Jason 17.32 Kim 30.00 (2 Rounds of Macho Man)
SATURDAY: Fitness: In teams of 3 - 25 Min AMRAP: 15 Devils Press 30 Toes to Bar 60 Box Jump Overs (24"/20") 150/120 Calorie Bike
Performance: Teams of 3, with a 25:00 Time Cap: 200/140 Calorie Assault Bike ... Directly into: 3 Rounds: 50 Toes to Bar 50 Box Jump Overs (24"/20") 50 Power Snatches* Round 1 Barbell - 42.5/30kg Round 2 Barbell - 50/35kg Round 3 Barbell - 60/42.5kg Weightlifting: 1. Snatch OT2M 5x50%, 3x70%, 2x75%, 80%, 85%, 90%, then 3x2 as Heavy as Possible, 3x2, if you miss a lift anywhere, you must decrease the next set. 2. Back Squat OT2M: 3x79%, 1x89%, 3x82%,1x92%,3x85%,1x95% 3. Press Week 7: E2MOM 5x75%, 3x85%, 1+x95% (+2.5 or 5kg) + 5x5 Db Z Press @ 25% of Press Competition Club: 1. 20 Mins to get in any accessory work you missed this week 2. "Death Race" 5 Rounds: 15/10 Calorie Bike 10 Burpees 3. 10 Min AMRAP 2 Paralette HSPU 4/2" 4 Double KB Front Squats 32/24kg 6 Sandbag Over the Shoulder 65/45kg 12 Toes to Bar
SUNDAY: 9am CrossFit: 1. 15 minutesBuild to a Heavy 3 rep Deck Press 2. 20 Min AMRAP: 10 DB Deck Press 22.5/15kg 15 Sit Ups 20 Blessing alt Step Ups 25 Calorie Row 10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.
