• Jason

Weekly Workouts 26th - 1st September


Upcoming Events/Info 31st August: CrossFit Claremont In-House Social Comp (rego closes Thursday noon, no classes due to the event). 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. Back Squat: Work up to a 5RM 2. 15 Min AMRAP: In Pairs: 80 Wall Balls 9/6kg 80 Strict Sit Ups 10 Rope Climbs *While your partner is working: Wall Balls: Farmers Hold 32/24kg Sit Ups: Wall Squat Performance: 1. Back Squat: Work up to a 5RM 2. 15 Min AMRAP: In Pairs: 80 Wall Balls 12/9kg 80 Weighted Sit Ups 22.5/15kg 10 Short Rope Climbs *While your partner is working: Wall Balls: Farmers Hold 32/24kg Sit Ups: Wall Squat Sweat: "Chasey" In 30 minutes Pairs start on - in order, depending on total pairs > Ski, Row, Bike Erg, Ski, Row Each one of those movements has a AIrbike Placed between them. The goal is for the partners to finish their movement, bridge the gap and then tag the pair in front. If tagged, that pair will complete a 400m run and then get back in on the workout.The team with the most tags minus being tagged wins. First 10 minutes: 30 Calories per movement Second 10 minutes: 20 Calories per movement Third 10 minutes: 10 Calories per movement Weightlifting: 1. Back Squat: Find a 5RM *Work through your 531 Days and make aim to beat your best 5 in there somewhere. (If you did this in the class, find your Front Squat 2RM). 2. OTMx20: Power Snatch + Snatch: 4 Sets each % @ 50%, 60%, 70%, 80% then 10 minutes to build to a Snatch Heavy Double

TUESDAY: Fitness 1. OT90 Sec x5 - Pause Clean Pull (above knee) + Hang Clean + Front Squat 2. AMRAP 15: 60 Double Unders 30/24 Calorie Row 7 Power Cleans 7 Front Squats Barbell: 75/52kg Performance: 1. See Fitness 2. "IHOP" AMRAP 15: 60 Double Unders 30/24 Calorie Row 5 Power Cleans 5 Hang Squat Cleans 5 Squat Cleans Barbell: 75/52kg

WEDNESDAY: Fitness: 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Row Calories Push Ups Airbike Calories *Score is total reps Post: 4 attempts to work up to a heavy barbell forearm curl Performance: 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Airbike Calories Strict Handstand Push-ups Ski Erg Calories *Score is total reps Post: 4 attempts to work up to a heavy barbell forearm curl Sweat: In Pairs: 30 Min AMRAP 20 D Ball Slams 20/15kg 20/16 Ski Calories 20 Hanging DB Alt. Lunge 22.5/15kg 20 D Ball Russian Twists 20/15kg 20/16 Calorie Bike Erg *Alt partner each movement Post: Tabata Hollow Hold Weightlifting: 1. Work up to a 5RM Press 2. For Time: 10 Min Cap 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) 3. Build to a heavy: Front Squat + Jerk

THURSDAY: Fitness: 1. Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% 2. AMRAP 16: 30 SA Dumbbell Hang Clean and Jerks (22.5/15kg) 25/18 Calorie Row 20 Burpees 15 Russian KB Swings 32/24kg

Performance:

1. See Fitness 2. "Hangnail" AMRAP 16: 30 SA Dumbbell Hang Clean and Jerks (22.5/15kg) 25/18 Calorie Assault Bike 20 Barbell Facing Burpees 15 Deadlifts (110/75kg) Gymnastics: Kipping 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. Monthly Mission: Grip Strength Re-test A. Max Unbroken Mat Pullups B. Farmers Carry for time 32/20 or 24kg KBs C. Max BW Bar Hang" 2. 12 Min AMRAP 10 Burpees 25 Double Unders Compare to 15/12/15 Wacey 12 + 6 Burpees Kim 9 + 10 Burpees Performance: See Fitness

SATURDAY: Key Party 2.0 Day starts 7.30am, will run to around 1pm

SUNDAY: 9am CrossFit: 30 Min AMRAP: 32 Sit Ups 24 Wall Balls 16 Push Ups 8 Strict Pull Ups 10am: Gymnastics: Kipping 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.