• Jason

Weekly Workouts 11-17th 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: Fitness: 20 Min AMRAP: 10 DB Deck Press 22.5/15kg 20 Goblet Squat 22.5/15kg 30 Calorie Row Performance: For time: 40 Muscle Ups 80 Calorie Row 120 Wall Balls 9/6kg 10/9 ft Sweat: 100/75 Calorie Airbike 75 Assisted Box Jumps 100/75 Calorie Ski 75 Med Ball Alt. Step Ups 9/6kg 100/75 Calorie Bike Erg Weightlifting: 1. SG Shrug + Power Snatch: 6x(2+1)x80% 2. Pause Back Squat + Back Squat 5x(1+2) each set at 85% of your heaviest set from last week. 3. 5 Rounds, alt OTM 5 RDL's 5 Press, build from 75%

TUESDAY: Fitness 1. Handstand Skill: Box Kick Up Drill 2. 3 Rounds for time: Row 500m 21 Burpees 400m Run Compare to 01/09/2017 Ben L: 16.09 Liz B: 14.37 Performance: See Fitness

WEDNESDAY: Fitness: 1. Deadlift: Build to a Heavy Double 2. 15 Min AMRAP 3 Deadlifts 80/55kg 3 Strict Pull Ups 3 Box Jumps 30/24" Performance: 1. Hang Power Clean + Power Clean: Build to a Heavy 2. 15 Min AMRAP 3 Power Cleans 80/55kg 3 Strict Pull Ups 3 Box Jumps 30/24" Sweat: OTMx20 alternating M1: 50 Double Unders M2: 25 Sit Ups M3: Max Calorie Bike M4: Rest Weightlifting: 1. Power Snatch + Snatch: 8x(1+1)x80% 2. Jerk: Jerk Drive + Jerk 5x(1+1) x 88% 3. Front Squat: 3x75%,85%,95%, 1 more rep then last week at 100%, then, 3x95%,85%,75%

THURSDAY: Fitness: 1. Weighted Ring Dips 5x5 OT90 Sec 2. 20 Min AMRAP: Row 250m 25 Push Ups

Performance:

See Fitness Gymnastics: Ring Swings and Kipping Ring Dips (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: "White" 5 rounds for time of: 3 Rope Climbs, 15 ft 10 Toes to bar 21 Plate Overhead Walking Lunges 20/10kg 400m Run Compare to 12/4/14 Jason 22.58 Siobhane 31.59 Performance: See Fitness

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: 20 Min AMRAP In Pairs: 40 Calorie Airbike 30 Kettlebell Swing 32/20kg 20 Box Step Overs 22.5/15kg 10 Strict Pull Ups (other partner must be hanging)

Performance: 20 Min AMRAP In Pairs: 40 Calorie Airbike 30 Clean and Jerks 50/35kg 20 Box Step Overs 22.5/15kg 10 Bar Muscle Ups Weightlifting: 1. Snatch 3x70%,2x,80%,85%,90%, 1x92%,95%,90%,80% 2. Clean and Jerk 3x70%,2x,80%,85%,90%, 1x92%,95%,90%,80% 3. Clean Pull: 5x1x105% Competition Club: Group Decision :)

SUNDAY: 9am CrossFit: 1. 4 Rounds OT2M 5 Dragon Flags 2. 20 Min AMRAP: 35 Second Tuck Hold 30 Second Hang 25 Burpee Box Jumps 24/20" 20 Calorie Ski 15 Toes to Rings 10am: Gymnastics: Ring Swings and Kipping Ring Dips (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.