• Jason

Weekly Workouts 24-30th June 2019


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

MONDAY: Fitness: 10 Min AMRAP: 15 Goblet Squats 22.5/15kg 30 Double Unders 5 Min Rest 10 Min AMRAP: Max Toes to Bar *Every time you come off the bar, complete a 20 second tuck hold Performance: 10 Min AMRAP: 5 Front Squats 100/70kg 30 Double Unders 5 Min Rest 10 Min AMRAP: Max Toes to Bar *Every time you come off the bar, complete a 20 second tuck hold Sweat: Tabata, 1 minute between each: Row Calories Ski Calories Row Calories Bike Calories Row Calories Score is total Calories. Weightlifting: 1. From the 0:00-8:00: E2MOM 2 Snatch-Grip Push Jerks + Pausing Overhead Squat From the 8:00-16:00: E2MOM Hang Snatch Pull + Hang Snatch High Pull + Hang Squat Snatch + Snatch Balance From the 16:00-24:00: Heavy Single - Hang Squat Snatch 2. Back Squat Week 8: E2MOM: 5x50%, 60%, 70% + 5x10 Landmine Squats (ascending)

TUESDAY: Fitness 1. Banded Deadlifts 6x3 2. Christine 3 rounds for time: Row 500m 12 Deadlifts at bodyweight 21 Box Jumps 20" (both, rebound allowed) Compare to 8/06/17 Jason W: 9.46 Liz B: 10.23 Performance: See Fitness

WEDNESDAY: Fitness: 1. Thruster On the 2:00 x 6 Sets: 3 Sandbag Thrusters 2. For Time: 200m KB F.Rack Carry 32/20kg 10 Man Makers 22.5/15kg 400 Meter Run 25 CTB Pull-Ups 400 Meter Run 10 Man Makers 22.5/15kg 200m KB F.Rack Carry 32/20kg Performance: See Fitness Sweat: Bike Death by Taper: For 30 Minutes Odd Min: 7/5 Cal Bike Even Min: Starting at 8/6 and increasing by 1 Calorie every continual even minute. Once you cannot complete a number, rest for a minute and return to the start. Weightlifting: 1. Build to a Quality: Clean + Front Squat + Jerk - Maximum allowed weight is 95% of 1RM Clean and Jerk, aim to hit it 3 times. 2. Split Leg Landmine Push Press: 5x5 3. Deadlift Week 8: E2MOM: 5x50%,60%,70% (if you did WOD yesterday do 3x5 Weighted Pull Ups) + 5x10 Banded Kettlebell Swings

THURSDAY: Fitness:

1. 5 Rounds OT2M 15 Second Chest to Ring Hold 15 Banded Low Rows 15 Hollow Rocks 2. Buy In: 30/23 Cal Row: 5 Rounds: 30m Walking Lunges 30 Abmat Sit Ups Cash Out: 30/23 Cal Row

Performance:

See Fitness Gymnastics: (Only morning Gymnastics, 6.30pm is now CrossFit and Gymnastics has moved to 11am Sunday) Handstand Walks (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: On the 4:00 x 5 Rounds: 12/9 Calorie Bike 9 Barbell-Facing Burpees 12 DB Snatch (22.5/15kg) Post: 4x1 Min Weighted Chinese Plank Performance: On the 4:00 x 5 Rounds: 12/9 Calorie Bike 9 Barbell-Facing Burpees 6 Power Snatches (60/42.5kg) Post: 4x1 Min Weighted Chinese Plank

SATURDAY: Fitness: In Teams of 2, with a 30:00 Time Cap: 1200m Run 60 Box Jump Overs (24"/20") 60 KB Swings 32/24kg 10 Rope Climbs (15') 60 KB Swings 32/24kg 60 Box Jump Overs (24"/20") 1200m Run

Performance: In Teams of 2, with a 30:00 Time Cap: 1200m Run 60 Box Jump Overs (24"/20") 30 Power Clean and Jerks (70/47.5kg) 10 Short Rope Climbs (15') 30 Power Clean and Jerks (70/47.5kg) 60 Box Jump Overs (24"/20") 1200m Run Weightlifting: 1. On the 1:30 x 7 Sets: Snatch Pull + Low Hang Power Snatch 2. Build to a heavy Power Clean + Push Jerk + Split Jerk 3. Back Squat: OTM x 9: Pausing Back Squat + Back Squat *Start at 80% and build as able. Competition Club: 1. 2 Rounds: 30 Alternating Pistols 10m Zig Zag Handstand Walk 7 Kipping Paralette HSPU (8/4" deficit) 10m Zig Zag Handstand Walk 2. For Time: 400m Run 200m Farmers Carry 80/50kg 27 Box Jump Overs (24"/20") 15 Power Clean and Jerks (70/50kg) 7 Rope Climbs (15') 15 Power Clean and Jerks (80/60kg) 27 Box Jump Overs (24"/20") 200m Farmers Carry 80/50kg 400m Run

SUNDAY: 9am CrossFit: 1. 5 Rounds OT2M: 5 Strict Ring Pull Ups 10 Single Leg Hip Thrusts 2. OT5Mx5 25/20 Calorie Row 20/15 Calorie Bike 10am: Gymnastics - Handstand Walk 11am: Mobility Open Gym 10am - Noon: Please remember to sign in.


367 views