• Jason

Weekly Workouts 19-25th August 2019


Upcoming Events/Info 31st August: CrossFit Claremont In-House Social Comp 26th October: CrossFit Claremont do True Grit - Get your regos in! Check the Events page for more info - https://www.crossfitclaremont.com.au/blog/category/Events

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

MONDAY: Fitness: 1. Clean: Build to a Heavy Single Compare to 3/4/2019

Nass 160kg Kat 92kg 2. 12 Min AMRAP 21-15-9 Russian KB Swing Goblet Squat Toes to Bar KB: 32/24kg Performance: 1. See Fitness 2. 12 Min AMRAP 21-15-9 Hang Power Clean Front Squat Toes to Bar Barbell 42.5/30kg Sweat: For time: 300/250 Calorie Ski *EMOM 3 Devil Press 22.5/15kg **40 Min Cap ***If you aren't are these checkpoints, then subtract 1 Devils Press and continue 10 Min: 100/80 20 Min: 180/145 30 Min: 260/210 Weightlifting: 1. Build to a Heavy Single Back Squat 2. Build to a Heavy Clean 3. If you did the Clean in the class, work up to a 5RM Supported Barbell Row

TUESDAY: Fitness Monkey Business 4 Rounds: 400 Meter Run 20 SA Dumbell Hang Clean & Jerks (22.5/15kg) 15 Chest to Bar Pull-ups Post: 5x10 Thigh Taps Performance: See Fitness

WEDNESDAY: Fitness: 1. Deadlift: Build to a Heavy Single Compare to 17/12/18 Jason 240kg Liz B 150kg 2. 7 Min AMRAP: AMRAP 7: 5 Deadlifts 102.5/70kg 15 Wall Balls 9/6kg Performance: 1. See Fitness 2. "Optimus Prime" AMREP 7: Wall balls (9/6kg) On the Minute: 5 Deadlifts (102.5/70kg) Compare to 16/11/19 Sean S: 139 Liz B: 157 Sweat: "Rise of the Machines" 100/80 Calorie Ski 200/150 Calorie Bike 300/250 Calorie Row Weightlifting: 1. Build to a heavy Deadlift 2. Build to a heavy Snatch 3. (If you did the Deadlift in Class) Work up to a Heavy 10m Farmers Carry

THURSDAY:

Fitness:

21-15-9 400m Run Burpee onto a plate 3 minutes rest 21-15-9 Row Calories Burpees Over Rower 3 minutes rest 21-15-9 Ski Calories Bar Facing Burpees Performance: See Fitness Gymnastics: Toes to Bar and Straight Arm Pulling (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle )

(Fun Kit) FRIDAY: Fitness: 90 Kettlebell Swings 32/24kg 30 Strict Pull Ups 90 Calorie Bike Post: For load: 4x30 Sec Farmers Hold Performance: "The Standard" 30 Clean and Jerks 30 Muscle Ups 30 Power Snatches Barbell 61/43kg Post: For load: 4x30 Sec Farmers Hold

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: Teams of 2: 31 Min AMRAP 8 Thrusters 42.5/30kg 2 Rope Climbs 11 Box Jumps 24/20" *400m Continuous run operating while the other is on the AMRAP.

Performance: "31 Heroes" Teams of 2 - 31 Min AMRAP: 8 Thrusters (70/47.5kg) 6 Rope Climbs (15') 11 Box Jumps (30/24) *400m Continuous Dead Ball Run (20/15kg) operating during workout. Weightlifting: 1. Build to a Heavy Single Press 2. Build to a Heavy Jerk Competition Club: 1. "First Cut" 4 Rounds: 400m Run 3 legless Rope Climbs 7 Squat Snatches 83/60kg *20 Mn Cap 2. "Second Cut" 800m Row 66 KB Jerks 16/12kg 132ft Handstand Walk (3x13m UB) *10 Min Cap

SUNDAY: 9am CrossFit: 2 Rounds for time: 1000m Row into 21-15-9 Dumbbell Deadlifts 22.5/15kg Overhead Sit Ups 15/10kg" 10am: Gymnastics: Toes to Bar and Straight Arm Pulling (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.