• Jason

Weekly Workouts 4-10 November


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 are doing the Open wod today, I would advise you get in early and get warm, there will be some stuff to do written down. With 2x20 minute heats it's not sufficient to effectively warm up for a workout like this and most of the warm up will contain details on standards and logistics. Fitness: In 20 minutes: Buy In: 30 Box Jumps 24/20" 15 Clean and Jerks 43/29kg Then, AMRAP 30 Box Jumps 24/20" 15 Clean and Jerks 60/40kg 10 Lateral Burpees Performance: 20.5 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks, 175 | 275 lb. 30 single-leg squats 5 clean and jerks, 205 | 315 lb. ♀ 20-in. box ♂ 24-in. box Time cap: 20 minutes Sweat: In 2 teams: 30 Min AMRAP 10,20,30,40,etc Bike Erg Russain Swing 32/24kg Row Cals Burpees Over Rower* 150m Run every time you change partner. Weightlifting: 1. BTN Push Press + Overhead Squat 5x(3+3) 2. Pause Back Squat + Back Squat 5x(1+2) *Build from 75% of Back Squat 1RM 3. 5 Rounds, alt OTM 10 RDL's 5 Seated Box Jumps

TUESDAY: Fitness For time: 21-15-9 Pull Ups Front Squats 42.5/30kg then 9-15-21 Front Rack alt Lunges Row Calories Performance: For time: 21-15-9 Chest to Bar Pull Ups Thrusters 42.5/30kg then 9-15-21 Overhead alt Lunges Row Calories

WEDNESDAY: Fitness: 8 Rounds for reps 30 seconds Max Airbike Cals 30 seconds rest 30 seconds Max Row Cals 30 seconds rest 30 seconds Max Ski Cals 90 seconds rest Compare to 8/8/19 Chris B 397 Siobhane B 217 Performance: See Fitness Sweat: 1. 3 Rounds: 20 Hip Raises 15 Med Ball Leg Curls 10 Ab wheels 2. OT3Mx8: 50m Prowler Sprint 40/30kg Weightlifting: 1. Power Snatch: Hit last weeks weight for 3 doubles. 2. Jerk: Jerk Dip + Jerk 5x(1+1) x 85% 3. Front Squat: 3x70%,80%,90%, 1 more rep then last week at 100%, then back down (3x90%,80%,70%)

THURSDAY: Fitness: For Quality and load: 3 Rounds OT2M: 5 Wall Walks 10 Strict Chest to Bar Pull Ups 20 Deadlifts 60 seconds of Tuck Holds Performance: See Fitness Gymnastics: First week of Ring Series - Skin The Cat, False Grip Pull and Front Lever. Get down to work on/towards Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: *6.30pm tonight is Friday Night Lights for 20.5. This or Monday during the WODs is your chance to complete this workout :) Fitness: 1. Front Squat 5x6 *Aim to use the same loads as last week 2. Karen For time: 150 Wall Balls 9/6kg Compare to 8/9/2016 Liz 5.30 Ben L 5.25 Performance: See Fitness

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In Pairs: OT3M alternating for 27 minutes. - Airbike - Alt Single Arm OH Lunge 22.5/15kg - Ski Erg *Every 3 minutes both partners complete a 200m Run and then 15 down ups, then as many reps in the remaining time of the given movement. Performance: See Fitness Weightlifting: 1. Snatch 3x50%,60%,70%,75%,80%,(4x3x85%) 2. Clean and Jerk 3x50%,60%,70%,75%,80%,(4x3x85%) 3. Front Squats from Friday, or if already done, Elevated Split Squat 3x10 *Use last weeks loads. Competition Club: TBA depending on 20.5. A reminder we are not doing the Open on Saturday this week, it will be on Friday night lights (6.30pm Friday evening) or during Monday's class. No sign in required for Friday Night Lights.

SUNDAY: 9am CrossFit: 4 Rounds OT6M 700/600m Row 25 DB Snatch Max Double Unders in the remaining time *5 minutes to get as many reps as possible. 1 minutes rest between rounds. 10am: Gymnastics: First week of Ring Series - Skin The Cat, False Grip Pull and Front Lever. Get down to work on/towards Muscle 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.