• Jason

Weekly Workouts 30 - 5th December 2020


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 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: 600 Meter Run 1 Round of Cindy AMRAP Airbike Calories Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds Cindy AMRAP Airbike Calories Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy AMRAP Airbike Calories Performance: AMRAP 5: 600 Meter Run 1 Round of Chest to Bar Cindy AMRAP Clean and Jerks (60/42.5KG) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Chest to Bar Cindy AMRAP Clean and Jerks (70/50kg) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Chest to Bar Cindy AMRAP Clean and Jerks (82.5/60kg) Weightlifting: (Below is a video attached of our current warmup. This will need to be completed individually before you jump into the class.) 1. Push Press: Wave 2 Week 2: [OT2M] All the loads and rep will be on your spreadsheet. 2. Back Squat Wave Loading - Week 2/6 5 Sets @ 20X1 - building to a heavy set of 4 [OT2.5M] 3. Snatch Pull 5x2x105% (OT90 Sec)

TUESDAY: Fitness 1. Monthly Mission Re-Test A. Max Freestanding Handstand Hold B. Max Striaght Arm Frogstand B. Max wall handstand 2. For Time: 60 Double Unders. 30 Burpees 60 Double Unders, 30 Wallballs (9/6kg) 60 Double Unders, 30 Deadlifts (102.5/70kg) 60 Double Unders, 30 Wallballs (9/6kg) 60 Double Unders, 30 Burpees Performance: See Fitness Weightlifting: (Below is a video attached of our current warmup. This will need to be completed individually before you jump into the class.) 1. Power Clean: Wave 2 Week 2: All the loads and reps will be on your spreadsheet. (The 5x5 are Hang Power Cleans) 2. Build to a Heavy in 12 minutes: Snatch + Power Snatch 3. Supported Pendlay Row 8x5 (OT90 sec)

WEDNESDAY: CLOSED FOR NEW YEARS DAY

THURSDAY: (Gym Closed from 10.15am to 3pm) Fitness: 1. Front Squat: Wave 2 Week 2: All the loads and reps will be on your spreadsheet. 2. 5 rounds for time of: 20/16 Row Calories 10 Thrusters 50/35 kg Compare to 14/2/18 Jason 8.10 Kat 8.21

Performance:

See Fitness

(Fun Kit) FRIDAY: Fitness: 1. EMOMx10: 2 Weighted Pull Ups 2. 5 Rounds each for time, starting every 5 minutes. 20/16 Calorie Row 21 x 10 Meter Shuttle Sprints 20/16 Calorie Bike Compare to 8/1/19 Adam C 15.19 Liz 14.16 Performance: See Fitness

SATURDAY: Fitness: In Pairs For Time: 800 Meter Run 80 Kettlebell Swings 32/20kg 800 Meter Run 10 Rope Climbs (15') 800 Meter Run 50 Bar-Facing Burpees *Runs are done together

Performance: In Pairs For Time: 800 Meter Run 50 Power Snatches (60/42.5kg) 800 Meter Run 10 Rope Climbs (15') 800 Meter Run 50 Bar-Facing Burpees *Runs are done together Weightlifting: (Below is a video attached of our current warmup. This will need to be completed individually before you jump into the class.) 1. Clean & Jerk: 3x50%, 60%, 65%, 70% then 3 sets to build to a Heavy Triple. 2. 5 x (1 Pause Back Squat + 2 Back Squats) *Build from 70% 3. Clean Pull 5x2x105% Competition Club: 1. #tttTD27 21-15-9 HSPU Power Clean 52.5/35kg rest 3 minutes 9-15-21 Front squat 52.5/35kg Chest to Bar Pull Up *12 Min Cap **HSPU 2020 CF Open Std 2. 1,2,3,4,etc 15 Min AMREP Strict HSPU Strict C2B Pull Up Strict Ring Dip Seal Row 32/20kg

SUNDAY: 9am CrossFit: 1. Press: 5x3 2. 15 Min AMRAP 10 Dumbbell Clean & Jerk 22.5/15kg 20 Toes to Rings 30 Walking Lunges 400m Ski Open Gym 10am - 12pm: Please remember to sign in.