Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: 15 Min AMRAP 10 Box Step Over 22.5/15kg 24/20" 10 Single Arm KB Swing (each arm) 5 Right Arm KB Split Squat 5 Left Arm KB Split Squat 5 Strict Muscle Ups KB: 32/20kg Post: 5 Rounds, 1 min work 1 min rest KB Forearms Barbell Twists Performance: 15 Min AMRAP 10 Box Step Over 22.5/15kg 24/20" 10 KB Snatch (5 each arm) 5 Right Arm KB Split Squat 5 Left Arm KB Split Squat 5 Strict Muscle Ups KB: 32/20kg Post: 5 Rounds, 1 min work 1 min rest KB Forearms Barbell Twists Sweat: OT5Mx6 Rounds 200m Run 15/12 Cal Row 15/12 Cal Bike 15/12 Cal Bike *4 Min cap on each round Post: 5x10 Ab Wheels Weightlifting: 1. Clean and Jerk [OT2M] 2x 50%, 60%, 70%, 80%, 1x 85%, 90%, 85%, 80%, 80%, 80% 2. Clean Pull [OTM] 10x1x90% 3. Back Squat Week 15: OT2M 5x75%, 3x85%, 1+ x 95% @ Wave 4 loading + 5x10 Elevated (2x Blue Plates) Reverse Back Rack Lunges @ 40% of Back Squat 1RM
TUESDAY: Fitness "Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (9/6kg) Performance: "Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps Overs (24/20) 30 Wallballs (12/9kg)
WEDNESDAY: Fitness: "Ninja Turtle" 5 Rounds, Every 4 Minutes: 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (102.5/70kg) 15/12 Calorie Assault Bike Performance: See Fitness Sweat: "300" 1 minute work, 1 minute rest Goal is 300/250m Row within the minute. If you miss, drop down to 250/200m. Workout will continue until everyone has missed the target or 60 minutes elapses, whatever comes first. Weightlifting: 1. Hang Power Snatch + Power Snatch 8x(1+2) ≤ 75% [OT90 Sec] 2. Power Clean + Push Press: 5x(1+5) - Start at 50% of Push Press and build [OT90 Sec] 3. Deadlift Week 15: OT2M5x75%, 3x85%, 1+ x 95% @ Wave 4 loading + 5x10 Weighted Hip Extensions (aim to add a little bit to each set from last week).
THURSDAY: Fitness:
1. 5 Rounds for quality: 20 Second L Sit 5 Kettlebell Wrist Curls 2. 15 Min AMRAP In Pairs: 40 Cal Bike 20m Backwards DB Bear Crawl 22.5/15kg 30 sec Side Plank (left) 30 sec side Plank (right) 20m Forward DB Bear Crawl 22.5/15kg 40 Cal Ski *One person working at time except the planks which are together.
Performance:
See Fitness Gymnastics: Bar Pull over and Strict Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY: Fitness: 1. 2 Min AMREP: Left Leg Step Ups 24/20" 2 minutes rest 2 Min AMREP: Right Leg Step Ups 24/20" 2. 3 Rounds: 20 Dumbbell Snatches (22.5/15kg) 75 Double Unders Directly Into… 3 Rounds: 12 Dumbbell lateral Burpees 21/15 Calorie Row Performance: 1. See Fitness 2. 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into... 3 Rounds: 20 Dumbbell Snatches (22.5/15kg) 12 Lateral Dumbbell Burpees
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In Pairs: 10 Rounds: (alt partner each round) 12 Russian KB Swings 32/24kg 9 Box Jumps 6 Push Ups then 50/40 Cal Ski then 50/40 Cal Bike *Barbell 70/47.5kg
Performance: In Pairs: 10 Rounds: (alt partner each round) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then 50/40 Cal Ski then 50/40 Cal Bike *Barbell 70/47.5kg Weightlifting: 1. Snatch [OT2M] 2x 50%, 60%, 70%, 80%, 1x 85%, 90%, 85%, 80%, 80%, 80% 2. Snatch Pull [OTM} 10x1x90% 3. Press Week 15: OT2M5x75%, 3x85%, 1+ x 95% @ Wave 4 loading + 5x5 Single Arm Barbell Press (aim to add a little more to each set from last week). Competition Club: 0 Min 1. 5 Rounds for time: 200m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell - 70/47.5kg *15 Min Cap 20 Min: OT2M 5 Rounds: 300/250m Row 5 Rounds: 300/250m Ski 5 Rounds: 600/500m Bike
SUNDAY: 9am CrossFit: 1. 5 Rounds: Max Deck Press @ either 25kg, 50kg or 75kg superset 10 Hanging DB Walking Lunges 22.5/15kg. Score is total kg 2. 15 Min AMRAP 20/15 Cal Row 150m Run 10 Jumping Lunges 5 Strict Chest to Ring Pull Ups 10am: Gymnastics: Bar Pull over and Strict Pull Ups (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.
