Weekly Workouts 6-12th January 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 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: 1. Max Broad Jump 2. 3 Rounds: Every 10 minutes 0 Min: 800m Run 5 Min: 400m Run 8 Min: 200m Run *Score is total time Performance: See Fitness Weightlifting: (Before all weightlifting classes you must complete our assigned warmup. Visit our YouTube page to see the movements). 1. Push Press: Wave 2 Week 3 [OT2M] *All the loads and rep will be on your spreadsheet. 2. Back Squat Wave Loading - Week 3/6 5 Sets @ 20XI - building to a heavy set of 2 [OT2M] 3. Snatch Pull 5x2x108% (OT90 Sec)

TUESDAY: Fitness *If you missed yesterdays workout you will complete that instead. 1. Build to a Heavy Power Clean and Jerk Double 2. 15 Min AMRAP 12 Power Cleans (60% of 2RM) 6 Strict Chin Ups 6 Push Ups 12 Toes to Bar Performance: 1. Build to a Heavy Power Clean and Jerk Double 2. "Happy Hour" 3 Rounds: 12 Power Cleans (60/42.5kg) 12 Chest to Bar Pull-ups 12 Push Jerks (60/42.5kg) 12 Toes to Bar

WEDNESDAY: Fitness: 1. Front Squat: Wave 2 Week 3 [OT2M] *All the loads and rep will be on your spreadsheet. If you don't have the spreadsheet email info@crossfitclaremont.com.au 2. 50/40 Calorie Airbike for time Every minute (not including 0) complete 5 burpees onto a 20kg plate. (3 Min Cap) Performance: See Fitness Weightlifting: (Before all weightlifting classes you must complete our assigned warmup. Visit our YouTube page to see the movements). 1. Front Squat: Wave 2 Week 3 [OT2M] *All the loads and rep will be on your spreadsheet. 2. Power Clean: Wave 2 Week 3 [OT2M] *All the loads and rep will be on your spreadsheet. **If you did the Front Squats in the class, do the Power Clean first and then do 8x10 Weighted Barbell Hip Extension. 3. Split Press 5x5

THURSDAY: Fitness: 5 Rounds: 2 minutes per movement Calorie Bike Calorie Row Calorie Ski 2 minutes Rest *This is a regulated intensity day where we aren't looking to max out. Pick a number to hold across all movements across all 5 rounds. If you miss a number the workout is over.

Performance:

See Fitness

(Fun Kit) FRIDAY: Fitness: 1. Overhead Squat 5x5 2. 3 Rounds: 25 Goblet Squats 24/16kg 15 Chest to Bar Pull-ups 25/18 Calorie Row 10 Burpee Box Jumps (24/20) Performance: 1. Overhead Squat 5x5 2. "Water Weight" 3 Rounds: 25 Overhead Squats (35/25kg) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20)

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In teams of 3: For Time (30 Minute Cap): 120 Deadlifts, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 60 Push Jerks, 600 Meter Run 5,000 Meter Airbike 60 Push Jerks, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 120 Deadlifts, 600 Meter Run *600 Meter Runs: 3 x 200 Meter Relays *1st Half Barbell: 70/47.5kg * 2nd Half Barbell: 60/42.5kg

Performance: See Fitness Weightlifting: 1. 12 minutes to build to a Heavy Single Snatch then 5x1x90% every 90 seconds. 2. 12 minutes to build to a Heavy 2 Front Squats + 1 Jerk then 5x1x90% every 90 seconds. 3. Clean Pull 5x2x108% (OT90 sec) Competition Club: 1. #tttTD21 11 Min AMRAP 8 Double Hanging Dumbbell Alt Step Ups 22.5/15kg 24/20" 1 Strict HSPU + 1 Kipping HSPU 8 Double Hanging Dumbbell Alt Step Ups 22.5/15kg 24/20" 2 Strict HSPU + 2 Kipping HSPU etc 2. 10-9-8-…..2-1 Bench Press 70/47.5kg Strict Pull Ups Bar Dips *10 Cal Ski After each round

SUNDAY: 9am CrossFit: 30 Min EMOM 15 Wall Balls 15/12 Calorie Bike 15 Overhead Situp 15/10kg 15 Box Jumps 24/20" 15 Ring Rows *If you miss a rep target, skip the next movement and then continue on. **If you complete a whole round without missing, increase your reps by 1 each time. The skip rule still applies, but continue on that higher rep range. Open Gym 10am - 12pm: Please remember to sign in.