• Jason

Weekly Workouts 16 - 22 December


Upcoming Events/Info 21st December: Christmas Party / Nass' going away party. Please if you haven't said you're coming fill out the form that can be found here: https://www.crossfitclaremont.com.au/single-post/2019/12/04/Christmas-PartyNass-Going-Away-Party-Update Check the holiday timetable by via logging into the Zen Planner App or following this link: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm No Foundations, Gymnastics or Sweat class from the 22nd of December until the 13th of January. 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 5: Buy-In: 700 Meter Row 7 Front Squats (50/35kg) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Front Squats (60/40kg) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Front Squats (75/50kg) 25 Double Unders Performance: AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (50/35kg) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (60/40kg) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (75/50kg) 25 Double Unders Sweat: 5 Rounds: 5 min work, 1 minute rest 30 Alt Step Ups 24/20" 20 V Ups Max Calorie Ski in the remaining time Weightlifting: 1. Tempo Back Squat Cycle 5/5 7x1x90% of 1RM @ 30X1 (E3MOM) 2. Push Press Wave 1 Week 4: (OT90 Sec) 5x 40%, 50%, 60% then 3x5x70% 3. Clean Pull: 5x1x110%

TUESDAY: Fitness 1. Handstand Wall Floater Practise: 2. 25 Min AMRAP 15 Pull Ups 20 Bar Facing Burpees 25/20 Calorie Airbike 30 Alt. Dumbbell Snatch 22.5/15kg Performance: 1. Handstand Wall Floater Practise: 2. 3 Rounds for time: 24/21 Calorie Airbike 15 Bar Facing Burpees 12 Bar Muscle-ups 6-4-2 Power Snatch Rd 1 P Snatch: 70/50kg Rd 2 P Snatch: 80/57.5kg Rd 3 P Snatch 90/65kg *If you can't do those weights, do 70,80 and 90%.

WEDNESDAY: Fitness: 1. Front Squat Wave 1 Week 4: 5x 40%, 50%, 60% then 3x5x70% 2. In Teams of 3: 15 Min AMRAP Buy In: 90/70 Calorie Ski *1 person must be hanging at all times or your team must complete a 400m run. 90 KB Front Rack Alt Lunge 32/20kg Max Ski Calories in the remaining time *One person must be in the top of a push up at all times or your team must complete a 400m run. Performance: See Fitness Sweat: 24 Min Alt OTM 20/15 Calorie Bike Erg 20/15 Calorie Ski Erg 20/15 Calorie Row *If you don't make the assigned calories, rest the next minute. Record total calories completed in the workout. Weightlifting: 1. Front Squat Wave 1 Week 4: (OT90 Sec) 5x 40%, 50%, 60% then 3x5x70% *If you completed these in class, do the same percentages for deck press, working off your 3RM from last Friday. 2. Power Clean Wave 1 Week 4: (OT90 Sec) 5x 40%, 50%, 60% then 3x5x70% 3. Snatch Pull 5x1x110%

THURSDAY: Fitness: Teams of 2, AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box Jumps Box - 24"/20" "You Go I GoStyle" One partner completes the run and odd numbers, the other partner completes the run and even numbers.

Performance:

See Fitness Gymnastics: No Gymnastics class this week. Will be returning the week of 13th of January.

(Fun Kit) FRIDAY: Fitness: 1. OT90 Secx5: 1 Max L-Sit 2. Deck of Cards Club: Calorie Bike Spade: Wall Balls Heart: Burpee Diamond: KB Swing 32/20kg Reps: Number = Number: Jack/King/Queen: 12 Ace: 15 Joker: 30 Team with the most card by the end of the deck win. Performance: See Fitness

SATURDAY: Christmas Party!! 8.30am Workout: SUPER TOTAL 1RM Snatch 1RM Clean and Jerk 1RM Back Squat 1RM Bench Press 1RM Deadlift With a rolling clock you will have 20 minutes per movement. 2 scores: Total weight and combined Sinclair and Wilks score.

SUNDAY: No Sunday class - recovery from Christmas Party.