• Jason

Weekly Workouts 9-15 December 2019


Upcoming Events/Info 14th December: 12 Days of Christmas WOD 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: 1. Handstand Wall Floater practise 2. AMRAP 3: 9/6 Calorie Ski Erg 24 2x Kettlebell Deadlifts (20/15kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Ski Erg 16 Landmine Squats (24/20kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Ski Erg 8 Landmine Squats (32/24kg) Performance: AMRAP 3: 9/6 Calorie Assault Bike 12 Power Snatches (42.5/30kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 8 Power Snatches (50/35kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 4 Power Snatches (60/42.5kg) Compare to 23/5/17 Rd1. Jason 2+1 Cal / Kim 1+3 P Snatch Rd 2. Jason 2+2 Cal / Kim 1+2 P Snatch Rd 3. Jason 2+13 Cal / Angela 1+12 Cal Sweat: 4 Rounds: 1 minute per movement Single DB Step Ups 22.5/15kg (20" everyone) Assisted Box Jump Over (20" everyone) Calorie Ski Russian KB Swing 32/20kg Push Ups Calorie Bike Erg Rest Round 1: 20 work / 40 rest Round 2: 30 work / 30 rest Round 3: 40 work / 20 rest Rounds 4: 50 work / 10 rest Score is total reps. Weightlifting: 1. Push Press: Wave 1 Week 3: 5x75%, 3x85%, 1+ x 95% then 5x5x70% 2. Tempo Back Squat Cycle 4/5 6x2x86% of 1RM @ 30X1 3. OTMx5: 3 Muscle Snatch (add 10% to each set from last week) 1 minute rest OTMx5: Pausing Snatch Pull 5x1x100% *1 second pause at: 2 inches off floor, below knee, power position

TUESDAY: Fitness 0 - 30 Minutes: Calorie Row 30 - 35 Minutes: Toes to Bar Score is total reps. *Handle cannot be racked until the 30 minute row is complete. Rowers will go to first in best dress!! Performance: See Fitness

WEDNESDAY: Fitness: 1. Front Squat Wave 1 Week 3: 5x 75%, 3x85%, 1+ x 95% then 5x5x70% 2. "Taco Bell" AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (24/16kg) Performance: See Fitness Sweat: 10-9-8-7-6-5-4-3-2-1 Devil Press 15/10kg 150m Run Weightlifting: 1. Front Squat Wave 1 Week 3: 5x 75%, 3x85%, 1+ x 95% then 5x5x70% 2. Power Clean Wave 1 Week 3: 5x75%, 3x85%, 1+ x 95% then 5x5x70% If you did Front Squats in a the class, do the Power Clean first then do 8x5 Supported Pendlay Rows. Go heavier than 27th of December on each set. 3. Barbell Z Press: 5x5

THURSDAY: Fitness: 1.Weighted Pull Up: 8x3 [OT90 Sec] 2. 15 Min AMRAP 5 Wall Walks 10 Strict Pull Ups 200m Suitcase Carry 32/20kg (each side) 40m Walking Lunge

Performance:

See Fitness Gymnastics: Bar Pull Over and Strict Bodyweight Pulling (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: 1. Deck Press: 0 - 10 minutes to build to a 3 Rep Max 12 minutes: Max Reps @ 70% of 3RM 2. For time: 1600m Run 3 minutes rest 1200m Run 2 minutes rest 800m Run 1 minute rest 400m Run Score is actual running time. *30 Min total time cap. Performance: See Fitness

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: CFC 12 Days of CrossFit Day 1: Run 100m Day 2: 2 Handstand Push-ups Day 3: 3 Box Jumps, 30/24" Day 4: Hang Power Cleans, 45/30 kg Day 5: 5 Push-ups Day 6: 6 Sit-ups Day 7: 7 Deadlifts, 45/30 kg Day 8: 8 Kettlebell Swings, 32/24kg Day 9: 9 Wall Balls, 9/6 kg Day 10: 10 Burpees Day 11: 11 Pull-ups Day 12: 12 Thrusters, 45/30 kg The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc. Compare to 22/12/18 Matt Bl 25.20 Siobhane 34.28

Performance: See Fitness Weightlifting: 1. Snatch: 2x70%, 75%, 80%, 85%, then 4 more sets to build in double. Only increase if you are successful. 2. Clean and Jerk: 2x70%, 75%, 80%, 85%, then 4 more sets to build in doubles. Only increase if you are successful. 3. Pausing Clean Pull 5x1x100%1 second pause at: 2 inches off floor, below knee, power position Competition Club: CFC 12 Days of Christmas - Comp Edition For time: 1 Run, 100 m 2 Strict Handstand Push-ups 3 Sandbag Over The Shoulder, 65/45 kg 4 Hang Power Cleans, 60/42.5 kg 5 Push Press 6 Toes-to-bars 7 Sumo Deadlift High-pulls, 60/42.5 kg 8 Kettlebell Snatches, 32/24 kg 9 Wall Balls, 15/12 kg, 10/9 ft 10 Burpee Box Jumps, 30/24 in 11 Bar Muscle-ups 12 Thrusters, 60/42.5 kg The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc. Compare to 22/12/18 Sean S 43.45 Liz B 50.29

SUNDAY: 9am CrossFit: Chinese Plank: 4x1 minute. 2x face up, 2x face down. Men:33-30-27-24-21-18-15-12-9-6-3 Women: 22-20-18-16-14-12-10-8-6-4-2 Calorie Row Calorie Bike One partner completes the first rep range of the Bike and Row, then the other completes the next rep range and so on. You must tag after completing the Bike 10am: Gymnastics: Bar Pull Over and Strict Bodyweight Pulling (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.