• Jason

Weekly Workouts 18-24th 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: Fitness: AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (24/16kg) 21 Front Squats (35/25kg) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (24/16kg) 15 Front Squats (42.5/30kg) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (24/16kg) 9 Front Squats (52.2/35kg) Performance: AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (24/16kg) 21 Thrusters (35/25kg) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (24/16kg) 15 Thrusters (42.5/30kg) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (24/16kg) 9 Thrusters (52.2/35kg) Sweat: OT2M for 30 minutes: (Sweat Lord Challenge) Movement 1: 400/300m (500/400m) Row Movement 2: 20/15 (30/22) Cal Airbike Movement 3: 25 (30) Down Ups Weightlifting: 1. 20 minutes to find a 1RM Push Press 2. Week 1/5 of Back Squat tempo work: 5x5x72% @ 30X1 (OT3M) 3. OT90 Seconds Snatch Pull 5x1x100% straight into Clean Pull 5x1x100%

TUESDAY: Fitness 1. 4x20 Shoulder Taps 2. 6x400m Run (OT3M) Accumulate 3 False Grip Strict Chest to Ring Pull Ups in between runs, Performance: See Fitness

WEDNESDAY: Fitness: 1. 20 minutes to find a 1RM Front Squat 2. 0 Min: 100m Row TT 3 Min: 250m Row TT 10 Min: 500m Row TT Performance: See Fitness Sweat: OTMx24 alternating M1: 50 Double Unders M2: 20 Double DB Deadlifts M3: 20 Med Ball Jacknifes M4: 20 Jumping Lunges M5: Max Burpees M6: Rest Weightlifting: 1. 20 minutes to find a 1RM Power Clean 2. If you didn't do today's WOD, do the Front Squat or 1RM Power Snatch

THURSDAY: Fitness: 5 Rounds: 4 minutes work, 2 minutes rest. 20 10m Shuttle Runs 20/15 Calorie Airbike Max Calorie Ski in the remaining time

Performance:

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

(Fun Kit) FRIDAY: Fitness: 10 Rounds for time: 150m Run 7 Chest to Bar Pull Ups 7 Goblet Squats 32/20kg 7 Push Ups Performance: "Bulger" 10 rounds for time of: 150m Run 7 Chest-to-bar Pull ups 7 Front Squats 60/42.5kg 7 Handstand Push-ups

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In Pairs: 20 Min AMRAP: 30/20 Calorie Ski 30m DB Walking Lunge (22.5/15kg Hanging) 30 Toes Through Rings 300m Run

Performance: See Fitness Weightlifting: First Prep Phase soft Max. (Cycle peaks for super total). 1. Heavy Single Snatch 2. Heavy Single Clean and Jerk Competition Club: No comp class today with a big crew down at Chasing Better. Let's get down there and support them. Give yourself a break after a few tests this week and a stressful period.

SUNDAY: 9am CrossFit: 1. 4 Rounds: 30 on, 60 off Hollow Rocks 2.15 Min AMRAP 20 Russian KB Swings 24/16kg 20 Sit Ups 20m Dead Ball Bear Crawl Push 20/12kg 20/15 Calorie Bike 10am: Gymnastics: 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.