• Jason

Weekly Workouts 29-4th July 2019


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

MONDAY: Fitness: 1. Seated Supine Press: 5-5-5-5-5 2. Tailspin 14 Min AMRAP: 15 Thrusters 42.5/30kg 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders Performance: 1. See Fitness 2. Complex Fran For Time: 6 Bar MU + 9 CTB + 12 Pull-Ups 21 Thrusters 6 Bar MU + 9 CTB + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 CTB + 12 Pull-Ups 9 Thrusters *14 Min Cap Barbell - 60/42.5kg Sweat: Tikko In Pairs: 1 person working at a time. 9 Rounds for Reps 1 Min Bike Cals 1 Min Row Cals 1 Min Ski Cals 1 Min Rest Break up the work as required, don't worry about keeping the same number, aim to just get as many reps as possible. Weightlifting: 1. OT2M: Snatch + Clean & Jerk *Start at 60% of Snatch and add 5% each 2 minutes (round 5% to either 2.5kg or 5kg, whatever is closer). Once you miss a weight twice (2 seperate intervals) that lift is over with. Only build in load once Once the Snatches are completed continue with Clean & Jerk. 30 Min Cap. 2. Back Squat Week 13: OT2M5x 65%, 75%, 5+ x 85% @ Wave 4 loading (if you didn't make any of your + reps last wave please ask a coach what to do). + 5x10 Reverse Back Rack Lunges @ 40% of Back Squat 1RM

TUESDAY: Fitness 1. Monthly Mission Re-test: Thoracic Mobility A. Wall test. B. Bridge Test. C. Max Wall Facing Handstand Hold 2. 2k Row TT: Compare to 5/12/17 Brad C: 6.36 Liz B: 7.20 Performance: See Fitness

WEDNESDAY: Fitness: 1. Power Snatch: Build to a Heavy 5 2. 2 Rounds: 16 Kettlebell Swings 32/24kg 8 Burpees Directly into... 2 Rounds: 16 Kettlebell Swings 24/20kg 8 Burpees Directly into... 2 Rounds: 16 Kettlebell Swings 20/16kg 8 Burpees Performance: 1. See Fitness. 2. "Scarface" 2 Rounds: 8 Power Snatches (80/57.5kg) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (70/47.5kg) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (60/42.5kg) 8 Bar Facing Burpees

Sweat: 5/6/7/8 Min AMRAPs, 1 minute rest between 20 Cal Bike 30 Dead Ball Slams 20/12kg 40 Walking Lunges 50 Situps 60 Lying plate presses 15/10kg *Aim to hit the first one as hard as possible, then get as close as possible with the remaining rounds. Weightlifting: 1. OTM x 7: @ 53% of 1RM Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push JerksMin #7 - 1 HS Clean + 7 Push JerksBarbell Loading - 53% of 1RM 2. Pause Split Jerk + Split Jerk: 7x1 3. Deadlift Week 13: OT2M: 5x 65%, 75%, 5+ x 85% @ Wave 4 loading + 5x10 Weighted Hip Extensions

THURSDAY:

Fitness:

1. 5 Sets OT2M: 5 Weighted Pull Ups, superset with 10 Single Leg DB Hip Thrusts 2. 4 Rounds: In 3 minutes: 20/15 Cal Bike Max Calorie Row in the remaining 3 minutes rest between rounds.

Performance: See Fitness Gymnastics: Week 1: Midline Strength and Control (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: 1. Monthly Mission: Grip Strength 0 Min - 1. Max Unbroken Mat Pullups 6 Min - 2. Farmers Carry for time 32/20kg 12 Min - 3. Max Bodyweight Bar Hang For Time: 2. For time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps Wallballs Wallball: 9/6 Kilos Box Jump - 24"/20" Performance: See Fitness

SATURDAY: (Must reserve a spot for the 8.30am class via the Zen Planner App. For quality of classes and safety this class is capped at 20 people so please make sure you don't turn up on the day and miss out.) Fitness: In teams of 3 for time: 30 Min Cap 800m Team Run 60 Deadlifts, 60 Front Squats, 60 Push Ups 800m Team Run 50 Deadlifts, 50 Front Squats, 50 Push Ups 800m Team Run 40 Deadlifts, 40 Front Squats, 40 Push Ups 800m Team Run 30 Deadlifts, 30 Front Squats, 30 Push Ups Barbell: 50/35kg

Performance: In teams of 3 for time: 30 Min Cap 800m Team Run 60 Deadlifts, 60 Front Squats, 60 Push Jerks 800m Team Run 50 Deadlifts, 50 Front Squats, 50 Push Jerks 800m Team Run 40 Deadlifts, 40 Front Squats, 40 Push Jerks 800m Team Run 30 Deadlifts, 30 Front Squats, 30 Push Jerks 1st Round 52.5/37.5 kg 2nd Round 60/42.5 kg 3rd Round 70/47.5 kg 4th Round 80/57.5 kg Weightlifting: 1. Build to a Heavy Double in 12 minutes: Low Hang Snatch into OTMx5: 2 Snatch Pulls @ 105% of last double. 2. OTM x 12 Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 61% of 1RM Back Squat - This is a 3% increase from last week 3. Press Week 13: OT2M5x 65%, 75%, 5+ x 85% @ Wave 4 loading + 5x5 Single Arm Barbell press Competition Club: 1. OT2M x 5: 4 Paralette HSPU *Hit the 4 Unbroken, increase depth as able. 2. 5 Rounds: 5 Power Cleans (102.5/70kg) 5 Bench Press (102.5/60kg) *10 Min Cap 3. 4 Rounds for time: 400m Run 7 Muscle Ups 21 Dumbbell Front Squats 22.5/15kg *20 Min Cap 4. 25 Weighted Sit Ups 22.5/15kg 50 Toes to Bar 75 AbMat Sit-Ups *15 Min Cap

SUNDAY: 9am CrossFit: 1. 5 Sets: OT2M 10m Sled Push 10m Farmers Carry 2. 20 Min AMRAP 400m Row 30 Sit Ups 20m Walking Hanging DB Walking Lunge 22.5/15kg 10m Sled Push 80/60kg 10am: Gymnastics: Week 1: Midline Strength and Control (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.