Weekly Workouts 6-12 January 2020


Upcoming Events/Info The timetable is back to normal, including all Sweat and Sunday classes. 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. Build to a Heavy Power Clean + Front Squat 2. 3 x 3 Min AMRAPs, 3 minutes rest between each A. 3 Rope Climbs (15') 15 Landmine Squats (60/40kg) Max Calorie Row B. 3 Rope Climbs (15') 10 Landmine Squats (60/40kg) Max Calorie Row C. 3 Rope Climbs (15') 5 Landmine Squats (60/40kg) Max Calorie Row Performance: 1. Build to a heavy Power Clean + Front Squat 2. 3x 3 Min AMRAPs, 3 minutes rest between each A. 3 Rope Climbs (15') 9 Front Squats (110/75kg) Max Calorie Row B. 3 Rope Climbs (15') 7 Front Squats (110/75kg) Max Calorie Row C. 3 Rope Climbs (15') 5 Front Squats (110/75kg) Max Calorie Row Sweat: Death by Death by: Starting at 8/4 Cals on each movement 0 Min: Death by Ski Erg Cals 15 Min: Death by Airbike Cals 30 Min: Death by Row Cals *Score is total completed minutes. Weightlifting: 1. Push Press Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, 3x5x70% [OT2M] 2. Back Squat Wave Loading Week 4/6 5 Sets @ 20X1 - Building to a heavy set of 5. Repeat the loads from 30/1/19 3. Build to a Heavy Double - Snatch Balance

TUESDAY: Fitness 1. 7 Rounds, each for time: 400m Run 12 Toes to Bar *Go every 3 minutes Compare to 24/5/19 Mitch B 12.06 Kat B 13.282. Post: Alternating Tabata: Hollow Hold / Arch Hold Performance: See Fitness

WEDNESDAY: Fitness: 1. Front Squat Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, 3x5x70% [OT2M] 2. "Speedo" Every 3 Minutes x 5 Rounds: 21/15 Calorie Row 15 Plate Hops 5 Thrusters *Score is total Thruster load Performance: See Fitness Sweat: 20 Min AMRAP: 100m 3/4 BW Sled Drag 200m Run 30 alt Reverse Lunges Weightlifting: 1. Front Squat Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, 3x5x70% [OT2M] *If you did this in class, do 6x5 Split Squats 2. Power Clean Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, Hang Power Clean 3x5x70% [OT2M] 3. Build to a Heavy Behind the Neck Jerk + Jerk

THURSDAY: Fitness: 1. Kettlebell Seal Row: 5x10 2. In Pairs: 15 Min AMRAP 10, 20, 30, etc KB Snatch 32/20kg Box Jump (step down) 24/20 Calorie Airbike

Performance:

See Fitness Gymnastics: Kipping Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: 1. Build to a heavy Triple Farmers Deadlift 2. AMRAP 20 20 Wall Balls (9/6kg) 20 Dumbbell Deadlifts (22.5/15kg) 20 Box Jumps (24/20") 20 Goblet Squats (22.5/15kg) 20/15 Calorie Row Performance: 1. See Fitness 2. AMRAP 20: 20 Wallballs (9/6kg) 20 Hang Power Clean (42.5/30kg) 20 Box Jumps (24/20) 20 Front Squats (42.5/30kg) 20/15 Calorie Row

SATURDAY: Fitness: 3 Rounds for Time: In Pairs - One person working at a time 400 Meter Run 30 Single Dumbbell Goblet Step-ups 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Arm Alt. DB Snatches Dumbbell: 22.5/15kg Box: 24/20 Runs are to be done 200m each

Performance: 3 Rounds for Time: In Pairs - One person working at a time 400 Meter Run 30 Single Dumbbell Goblet Step-ups 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Arm Alt. DB Snatches Dumbbell: 30/22.5kg Box: 24/20 Runs are to be done 200m each Weightlifting: 1. OTMx5: 3 Muscle Snatch then 10 minutes to build to a Heavy Power Snatch 2. OTMx15: Pausing Box Squat *Start at 50% and build 3. Deadlift OT2M 10, 8, 6, 4, 2 reps. *Biuld from 70% Competition Club: 1. #tttTD29 With a 10 minute clock 50 Bar Facing Burpees 50 Single Arm Alt. DB Snatches 30/22.5kg Max Wall Balls in remaining time 20/14 lbs 2. 3 Rounds OT2M for load: 10 Reverse Lunges 10 Push Press (taken from ground) 10 Bent Over Row

SUNDAY: 9am CrossFit: 30 Min AMRAP: 500m Row 50 Walking Lunges 500m Ski 50 Air Squats 500m Run 50 Push Ups 10am: Gymnastics: Kipping Pull Ups (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.