Weekly Workouts 20-26th January 2020


Upcoming Events/Info Australia Day (26th) we will be Open as per usual. On the 27th Public Holiday we will have a 8am Weightlifting and a 9am CrossFit class. 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. OTMx10: 2 Turkish Get Ups *alt arm each minute 2. AMRAP 5: 21-15-9: Goblet Squat (22.5/15kg) Abmat Sit Up Rest 5 Minutes AMRAP 5: 15-12-9: Single DB Thruster (22.5/15kg) Jumping Pull Ups . Performance: 1. See Fitness 2. AMRAP 5: 21-15-9: Overhead Squats (42.5/30kg) Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9: Thrusters (42.5/30kg) Chest to Bar Pull-ups Sweat: In Pairs: 600/450 Calorie AirBike 0 - 10 minutes: Change partner every 15 Calories 10 - 20 minutes: Change partner every 10 Calories 20 minutes onwards: Change partner every 5 Calories Weightlifting: 1. Push Press Wave 3, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. Back Squat Wave Loading Week 5/6 5 Sets @ 20X1 - Building to a heavy set of 3. Repeat the loads from 6/1/20 3. Snatch Balance: Build to a Heavy Triple

TUESDAY: Fitness AMRAP 15: 30 Double Unders 10 Power Cleans (70/47.5kg) 30 Double Unders 10 Barbell Facing Burpees Post: 5x5 Nordic Curl Performance: 3 Rounds: 100 Double Unders 20 Barbell Facing Burpees 10 Power Cleans Round 1: 85/60kg Round 2: 100/70kg Round 3: 110/75kg Post: 5x5 Nordic Curls

WEDNESDAY: Fitness: 1. Front Squat Wave 3, Week 1 (if you don't have the spreadsheet email jason@crossfitclaremont.com.au) 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. 15 Min AMRAP 200m Run 20 Wall Balls (9/6kg) 20m Hanging DB Walking Lunge 22.5/15kg Performance: See Fitness Sweat: 15 Rounds: 30 sec on 60 sec off: Max Dog Sled Push/Pull for Distance 100/70kg *Complete 10 Russian twists (20/14lbs) in your rest. Weightlifting: 1. Front Squat Wave 3, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% *If you completed this in class do 8x5 Belt Squats 2. Power Clean Wave 3, Week 1 5x 65%, 75%, 5+ x 85% then (Hang Power Clean) 5x5x70% 3. Build to a Heavy: Pause Dip (2 seconds) + Behind the Neck Jerk

THURSDAY: Fitness: 1. Tempo Weighted Strict Pull Up 7 x 3 @ 31X1 [OT90] 2. 4 Rounds for time: 30/25 Calorie Row 20/15 Calorie Ski 10 Strict Pull Ups

Performance:

7 x 'x' Muscle Ups [OT90] 2. See Fitness Gymnastics: Butterfly Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: "Marston" AMRAP 20: 1 Deadlift (182.5/130kg) 10 Toes to Bar 15 Bar Facing Burpees Compare to 24/1/18 Matt Bl: 8 + 5 Burpees Liz B: 7 Rounds + 9 Toes to Bar Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Performance: See Fitness

SATURDAY: Fitness: In Pairs: 30 Min AMRAP: 1 person working at a time 400m Run 30/23 Calorie Bike 20 Hanging DB Box Step Overs (22.5/15kg) 24/20" 10 Strict Pull Ups *Run is 200m each

Performance: In Pairs: 30 Min AMRAP: 1 person working at a time 400m Run 30/23 Calorie Bike 20 Hanging DB Box Step Overs (22.5/15kg) 24/20" 10 Bar Muscle Ups *Run is 200m each Weightlifting: 1. 15 minutes to build to a Heavy: Clean + 3 Front Squats + Jerk 2. 15 minutes to find a Heavy, but Quality Snatch: You cannot increase the weight unless you control the Snatch in your catch for 3 seconds, stand the weight up all without moving your feet and then hold the finish for a second. 3. Good Morning 5x5 Competition Club: 1. #tttTD28 50 Wall Balls 20/14 lbs 40 Calorie Ski 30 Alt DB Snatch 22.5/15kg 20 Box Jump Overs 15 Bar Muscle Ups *13 min cap TTT on site: Luke 6.20 Deb 8.39 2. For time: 500m Row 30 Bench Press, 1x bodyweight 1000m Row 20 Bench Press, 1x bodyweight 2000m Row 10 Bench Press, 1x bodyweight *35 min cap

SUNDAY: 9am CrossFit: For time: 500m Row 30 Bench Press, 1x bodyweight 1000m Row 20 Bench Press, 1x bodyweight 2000m Row 10am: Gymnastics: Butterfly Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Open Gym 10am - 12pm: Please remember to sign in.