• Jason

Weekly Workouts 23 - 29 December 2019


Upcoming Events/Info ***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: "Lead Foot" AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups... Rest 4 Minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar... Rest 4 Minutes AMRAP 4 15/9 Calorie Row 15 Burpees 15 Pull-ups (Compare to 21/5/19) Performance: See Fitness Weightlifting: 1. Push Press: Wave 2 Week 1: (OT2M) All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. 2. Back Squat Waves Week 1/6 5 Sets @ 20X1 building to a heavy 6 (OT2.5M) 3. 5x (Snatch Pull + Floating Snatch Pull + 4 Snatch Shrugs) x 80%

TUESDAY: Fitness 1. Front Squat: Wave 2 Week 1: (OT2M) All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. If you don't have the spreadsheet email info@crossfitclaremont.com.au 2. Santa's Journey - In teams of 3 Load the Sleigh: (60 KB Thrusters 32/20kg) Ski out of the North Pole (1500m Ski) Unload the presents (400m x 4 32/20kg KBs) Ski Home (1500m Ski) Performance: See Fitness Weightlifting: 1. Front Squat: Wave 2 Week 1: (OT2M)All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. If you don't have the spreadsheet email info@crossfitclaremont.com.au 2. Power Clean: Wave 2 Week 1: (OT2M)All the loads and reps will be on your spreadsheet *If you did the front Squats in the class, do the Power Cleans first and then do 8x5 Romanian Deadlifts 3. Barbell Z Press 5x5 *Aim to add a little to each set from 11/12/19

WEDNESDAY: CLOSED - CHRISTMAS DAY

THURSDAY: CLOSED - BOXING DAY

(Fun Kit) FRIDAY: Fitness: In Pairs: 3 Rounds of 3 Min AMRAPs, (total of 9) 30 seconds rest between each A. Calorie Row B. Calorie Ski C. Calorie Airbike Round 1: Change partner every 90 seconds Round 2: Change partner every 45 seconds Round 3: Change partner every 30 seconds Score is total Cals Performance: See Fitness

SATURDAY: Fitness: In Pairs: One person working at a time 30-20-10: Row Calories Single Dumbbell Box Step-Ups (22.5/15kg) (24"/20") Push Ups... Directly Into:10-20-30: Alternating Hang Dumbbell Snatches (22.5/15kg) Wallballs (9/6kg) Burpees

Performance: In Pairs: One person working at a time 30-20-10:Row Calories Double Dumbbell Box Step-Ups (22.5/15kg) (24"/20") Handstand Push Ups... Directly Into:10-20-30: Double Hang Dumbbell Snatches (22.5/15kg) Wallballs (12/9kg) Burpees Weightlifting: 1. Snatch: 3x50%, 60%, 65%, 70% then 3 sets to build to a Heavy Triple 2. Build to a Heavy but quality: Clean + 2 Jerk + Clean + Jerk 3. 5x (Clean Pull + Floating Clean Pull + 4 Clean Shrugs) x 80% Competition Club: 1. #tttTD25 For total time: 20/16 Cal AB 80 DU 40/32 Cal AB 120 DU6 0/48 cal AB 240 DU ...then.. 24 2-DB Devil's press @ 22.5/15kg ea *22 min cap Chandler Smith: 13.58 Brooke (CF Passion): 19.24 2. OTM alt for 16 minutes Max UB Seal Row 22.5/15kg 20 Hollow Rocks Max Unbroken Bench Press 70/47.5kg 20 Hip Extensions

SUNDAY: 9am CrossFit: 20 Min AMRAP 20 Australian Pull Ups 30/24 Calorie Airbike 400m Run 50 Sit Ups Post Tabata Hollow Rocks Open Gym 10am - 11pm: Please remember to sign in.