• Jason

Weekly Workouts 14-20th October 2019


*We are back at the Showgrounds and running our normal schedule Upcoming Events/Info The Open - 12th of October to 4th of November 26th October: CrossFit Claremont do True Grit - Get your regos in! (the 10.30am slot is full, book into the 10.15am instead and you can just wait) 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. If you are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.

MONDAY: Squat Hold Day 14: 30, 60, 90, 120*30 seconds rest between each set Fitness: "Open 20.1" 10 Rounds: 8 Ground to Overhead (43/29kg) 10 Bar-Facing Burpees *15:00 Time Cap Performance: See Fitness Sweat: Half Mikko: 5 Rounds for reps 1 Min Calorie Airbike 1 Minute Calorie Row 1 Minute Calorie Ski 1 Minute Rest *Start 2 below your best score and increase by 1 Calorie each round… Post: 10 Min alt OTM Odd: 5 Ab Wheels Even: 20 Banded Hip Thrusts Weightlifting: 1. Snatch Drops + Snatch balance 3x(3+2) (light and fast) 2. Snatch Balance 5x2 [OT90s] (go heavier) 3. 10 minute to build to a heavy but quality: Hang Snatch + Snatch + Overhead Squat with 2 sec Pause 4. Pause Front Squat (2 sec) + Front Squat: 5x(1+1)

TUESDAY: Squat Hold Day 15: 30, 60, 90, 120 *15 seconds rest between each set Fitness AMRAP 20: 100 Double Unders 50 Goblet Squats 20/16kg 40 Calorie Row 30 Russian KB Swings 20/16kg 20 Toes to Bar 10 Chest to Bar Pull Ups Performance: AMRAP 20: 100 Double Unders 50 Wallballs (9/6kg) 40 Calorie Row 30 Alternating Dumbbell Power Snatches 22.5/15kg 20 Toes to Bar 10 Bar Muscle-ups

WEDNESDAY: Squat Hold Day 16: 3x2 min on on, 30 seconds rest between Fitness: 0 Min: (15 Min Cap) 5 Rounds for time: 15/12 Calorie Bike 12 Dumbbell Push Ups 9 Deadlifts 100/70kg 20 Min: (3 Min Cap) For time: 20m Double DB (Front Rack) Walking Lunge 22.5/15kg 25/20 Calorie Bike Calories Performance: 0 Min: (15 Min Cap) 5 Rounds for time: 15/12 Calorie Bike 12 Strict Handstand Push Ups 9 Deadlifts 100/70kg 20 Min: (3 Min Cap) For time: 20m Double DB (Front Rack) Walking Lunge 22.5/15kg 25/20 Calorie Bike Sweat: 20 Min AMRAP Buy In: 150 Steps Ups In time remaining AMRAP 20/16 Cal Row 10 Single Arm DB C&J 22.5/15kg 10 Lateral Burpees over C2 Post: 10 minute moderate Bike or Row, should have a fair bit more to give. Weightlifting: 1. Clean Pull Under 5x3 [OTM] 2. Power Clean + Clean 20x(1+1) [OTM] 1-4 mins: 50% 5-8 mins: 60% 9-12 mins: 70% 13-16 mins: 80% 17-20 mins: Build to a heavy 3. 20 Minutes to find a 5RM Back Squat Compare to 26/8/19

THURSDAY: Squat Hold Day 17: 2x 2.30 on, 1 minute between Fitness: 1. OTMx10: 3 Weighted Pull Ups 2. 5 Rounds: 200m Run 10 Box Step Overs 24/20" 10 Chest to Bar Pull Ups

Performance:

See Fitness Gymnastics: Headstands & Kipping Handstand Push Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Squat Hold Day 18: 2x 2 minutes on, 1 minute rest, 3 minutes on Fitness: 1. Front Squat 5x5 [OT2M] Immediately after each set do 10 DB Deck Press 2. 5x500m Row [OT4M] *Score is total time Performance: See Fitness

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Squat Hold Day 19: 2x 2 minutes on, 30 seconds rest, 3 minutes on Fitness: 20 Min AMRAP In Pairs - You Go I Go 3, 6, 9, 12, etc Calorie Ski Box Jumps (step down) 24/20" Kettlebell Swing 24/16kg

Performance: See Fitness Weightlifting: 1. Snatch: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 80%, 85%, 80% 2. Clean and Jerk: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 80%, 85%, 80% 3. Front Squat + Pause Front Squat (2 sec) 5x(1+1) *Try to do the same loads as Monday. Competition Club: Open Workout 20.2

SUNDAY: Squat Hold Day 20: (With pole assistance) 1 minutes on, 1 minutes off, 4 minutes on 9am CrossFit: 1. Weighted True Ring Row 5x10 *Find a standard that allows you to get 10 reps. 2. 100 Double Unders 50 Sit Ups 200m Run 80 Double Unders 40 Sit Ups 200m Run 60 Double Unders 30 Sit Ups 200m Run 40 Double Unders 20 Sit Ups 200m Run 20 Double Unders 10 Sit Ups Compare to 22/06/2017 Wacey 12.30 Liz 12.36 10am: Gymnastics: Headstands & Kipping Handstand Push 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.