Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: 1. OT2Mx5: 5 Thrusters (Each Thruster has a 2 second pause at the top) 2. For time: 1000m Run 50 Thrusters (30/20kg) 30 Chest to Bar Pull Ups Performance: 1. OT2Mx5: 5 Thrusters (Each Thruster has a 2 second pause at the top) 2. For Time: 1000 Meter Run 30 Squat Snatches (52.5/37.5kg) 30 Bar Muscle-Ups Sweat: "Plate Date" 20 Min AMRAP 3-6-9-12-etc Plate Clean and Press Plate alt Lunge (at chest) Plate Row Burpee onto Plate Plate Step Ups Lying Plate Press Plate Squat (at chest) Plate:15/10kg Post: 30 second Max Ski Cals 30 seconds rest 30 seconds Max Bike Cals Weightlifting: 1. OT2M x 5: High Hang Squat Snatch (pockets) + Hang Squat Snatch (knee-level) + Low-Hang Squat Snatch (shin, but not floor) On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. 2. In 15 minutes: Work up to a Snatch heavy double. *Each rep you must pause for 2 seconds in the catch. If you step forward or back after your initial catch it's a failed lift and you must stop and try again. 3. Back Squat Week 10: OT2M 3x70%, 80%, 90% - Third wave additional loading. + Front Squat 5x5 @ 70%
TUESDAY: Fitness AMRAP 4:00 27 Hang Power Cleans (42.5/kg) 27 Lateral Burpees Over Rower 27/21 Calorie Row 4 Min Rest AMRAP 4:00 21 Hang Power Cleans (50/35kg) 21 Lateral Burpees Over Rower 21/15 Calorie Row 4 Min Rest AMRAP 4:00 15 Hang Power Cleans (60/42.5kg) 15 Lateral Burpees Over Rower 15/12 Calorie Row Performance: AMRAP 4:00 27 Hang Power Cleans (50/35kg) 27 Lateral Burpees Over Rower 27/21 Calorie Row 4 Min Rest AMRAP 4:00 21 Hang Power Cleans (60/42.5kg) 21 Lateral Burpees Over Rower 21/15 Calorie Row 4 Min Rest AMRAP 4:00 15 Hang Power Cleans (70/47.5kg) 15 Lateral Burpees Over Rower 15/12 Calorie Row
WEDNESDAY: Fitness: 1. Pausing Overhead Squat 7x1 OT2M There are (4) pauses, each for a single second. Pause #1 - 1/4 of the way down (quarter squat) Pause #2 - Halfway down (parallel) Pause #3 - Absolute bottom of squat Pause #4 - Halfway up (parallel) 2. 5 Rounds: 400m Run 15 Double DB Front Squat 22.5/15kg Performance: 1. See Fitness 2. "Nancy" 5 Rounds: 400m Run 15 Overhead Squats (42.5/30kg) Compare to 12/05/17 Sean Sweeney: 12.17 Lauren Walker: 14.07 Sweat: E6MOMx4 20/15 Cal Ski 20/15 Cal Row 20/15 Cal Bike *4 Min Cap per round. If you don't make it subtract 2 reps from each movement. Weightlifting:
1. OTMx7 Primer: Power Clean + Clean + Push Jerk + Split Jerk *Keep it light, at most 50% 2. Deadlift Week 10: OT2M 3x70%, 80%, 3+x90% - Third wave additional loading. 3. Build to a Heavy: 2 Clean + 2 Jerk
THURSDAY: Fitness:
1. 4x10 Banded Kickback 2. 4x10 Weighted Hip Extension 3. OT4Mx4: 15/12 Calorie Row 15/12 Calorie Bike *90 second cap on each. If you fail to reach the cap, reduce each movement by 2 reps.
Performance:
See Fitness Gymnastics: Kipping Ring Dips and Ring Swings (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: Alternating OTMx24: Paralette Handstand Hold L-Hang Ring Support Ring Bottom of Dip False Grip Chin Over Ring Hollow Hold Superman Paralette Tuck Hold *Hold each position for as long as you can with a maximum of 40 seconds. The primary focus on qualty positions. Performance:
See Fitness
SATURDAY: Fitness: In Pairs: 30 Min AMRAP: 200m Run 150 Calorie Row 200m Run 100 Toes to Bar 200m Run 50 Burpee Box Jumps 20" 200m Run 25 Strict Pull Ups
Performance: See Fitness Weightlifting: 1. 15 minutes to build to a Heavy: Snatch Pull + 3 Snatch Shrugs + Snatch 2. Press Week 10: OT2M 3x70%, 80%, 3+x90% - Third wave additional loading. + Press 5x5 @ 70% 3. Work up to a Heavy Double Front Squat @ 5013 *If your ascent takes more than 1 second, go back down in weight and keep working on speed. Competition Club: 1. 4 Rounds: 5 Minutes work, 4 minutes rest 400m Run 20 Toes to Bar 10 Thrusters 60/40kg Max Burpee Muscle Ups in the remaining time After the last 4 minutes rest 5 minutes to establish a 1RM Squat Clean and Jerk. 2. Last One Standing OT2M: 250m Row Whoever comes last each time gets eliminated, will come down to a final 2. Once you are eliminated continue doing 250m @ your 2K pace.
SUNDAY: 9am CrossFit: 15 Min AMRAP: Buy In: 40/30 Cal Airbike then 3,6,9,12,... Wall Ball Burpee Post: Weighted Plank 4x30 Seconds 10am: Gymnastics: Kipping Ring Dip and Ring Swings (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) 11am: Mobility Class Open Gym 10am - 12pm: Please remember to sign in.
