• Jason

Weekly Workouts 28-3rd November 2019


Upcoming Events/Info 21st December: Christmas Party / Nass' going away party. 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: If you aren't registered for the Open For time: 21-15-9 Deadlifts 100/70kg Push Ups then, 21-15-9 Lateral Burpees Abmat Sit Ups *9 minute Cap If you are registered for the Open For time: 21 deadlifts, 102/70kg 21 handstand push-ups 15 deadlifts, 102/70kg 15 handstand push-ups 9 deadlifts, 102/70kg 9 handstand push-ups 21 deadlifts, 143/93kg 50-ft. handstand walk 15 deadlifts, 143/93kg 50-ft. handstand walk 9 deadlifts, 143/93kg 50-ft. handstand walk *9 minute cap Sweat: In teams of 3: 3 Rounds for time 100 Calorie Bike Erg 100 Calorie Ski Erg 100 Calorie Airbike *Team of 2 does 70 Calories of each Weightlifting: 1. Hang Power Clean 10x3 [OTM] 2. Box Squat 7x3 * Set height to just below parallel. * 1s full stop at bottom. * Aim to add a little to each set from last week 3. 5 Rounds, alt OTM 10 Barbell Rows 10 Barbell Z Press

TUESDAY: Squat Hold Day 30: 5 minute hold Fitness 20 Min AMRAP: 50/40 Calorie Row 50 Chest to Bar Pull Ups 40/30 Calorie Row 40 Burpee Box Jump Over 24/20" 30/20 Calorie Row 30 Bar Muscle Ups Performance: See Fitness

WEDNESDAY: Squat Hold Retest Fitness: 1. Landmine Squat 10x3 [OTM] 2. For time: 60 Wall Balls 9/6kg 40 alt Step Ups (1x22.5/15kg) 20 Front Squat 60/40kg Performance: 1. Snatch 10x1 [OTM] 2. For time: 60 Wall Balls 9/6kg 40 Box Step Overs (2x22.5/15kg) 20 Snatch 60/40kg Sweat: 8 Rounds OT4M 30 seconds face down Chinese plank 12/9 Calorie Ski 30 Med Ball Russian twists 9/6kg 12/9 Calorie Airbike *If a round takes over 3 minutes, reduce each calorie effort by 3 reps, Weightlifting: 1. Pause Power Snatch (above knee) + Power Snatch: Build to a heavy but quality 2. Build to a Overhead Squat: Quality Triple, taken from the ground 3. Front Squat: 3x 70%,80%,90% then Max Reps at 100% of Clean

THURSDAY: Fitness: Monthly Mission: Freestanding Handstand Hold 1. Max Freestanding Hold 2. Max Straight Arm Frogstand 3. Max wall handstand 2. 5 Rounds for time: 10 Devils Press 15/12 Calorie Ski 200m Run (20 min cap)

Performance:

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

(Fun Kit) FRIDAY: Fitness: 1. Front Squat 5x5 *Aim to add a bit to each set from last week and/or the week before. 2. 21-15-9 Toes to Bar Front Squat 70/50kg Performance: See Fitness

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In Pairs: 25 Min AMRAP: 40 Ring Push Ups 400m Run (both) 40 Calorie Ski 40 Kettlebell Swings 32/20kg 40 Calorie Bike 40 Double Dumbbell Deadlifts 22.5/15kg

Performance: See Fitness Weightlifting: Weightlifting: 1. Snatch: 3x50%, 60%, 2x70%, 1x, 75%, 80%, 85%, 90%, 95%, 90% 2. Clean and Jerk: 3x50%, 60%, 2x70%, 1x, 75%, 80%, 85%, 90%, 95%, 90% 3. Split Squat: 3x10 Competition Club: 20.4

SUNDAY: 9am CrossFit: 2 Rounds for reps: 3 minutes Max Row Calories 1 minute rest 2 minutes Max Sit Ups 1 minute rest 1 minute Max Jumping Lunges 10am: Gymnastics: Handstand Walks (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.