Weekly Workouts 27th-2nd Feb 2020


Upcoming Events/Info Slow Death Tee Pre Order (Orders must be in by 2nd Feb, this Sunday) CrossFit Kids New Term Info The Sunday mobility class in cancelled until further notice. 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: Australia Day Public Holiday (Weightlifting at 8am, CrossFit at 9am) Fitness: In Pairs: One person working at a time. 3x12 Min AMRAPs, 2 minutes rest between: A. 50/40 Calorie Bike 30 Toes to Bar B. 50/40 Calorie Row 30 Lateral Burpees over C2 C. 50/40 Calorie Ski 30 Double Hanging DB alt Lunge 22.5/15kg Performance: See Fitness Weightlifting: 1. Push Press Wave 3, Week 2 3x 70%, 80%, 3+ x 90% then 5x5x70% 2. Tempo Back Squat - 5x1x80% @ 31X1 3. Build to a heavy Rack Pull from below the knee then 3x5 second Max Effort Isometric Rack Pulls

TUESDAY: Fitness 3 Rounds: 12 Burpees Broad Jumps (1m) 18 Chest to Bar Pull-ups 12 Alternating Dumbbell Snatches (22.5/15kg) 18/12 Calorie AIrbike Bike Post: 5 Sets On the 90 seconds: Max L Sit Performance: 3 Rounds: 12 Burpees Broad Jumps (1m) 18 Chest to Bar Pull-ups 12 Devil Press (22.5/15kg) 18/12 Calorie Airbike Bike Post: 5 Sets On the 90 seconds: Max L Sit

WEDNESDAY: Fitness: 1. Front Squat Wave 3, Week 2 3x 70%, 80%, 3+ x 90% 2. On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 14 Goblet Squats (32/20kg) Performance: 1. Front Squat Wave 3, Week 2 3x 70%, 80%, 3+ x 90% 2. On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (102.5/70kg) Sweat: OT4Mx5 - Each round for time 3x10m Dog Sled Push & Pull 100/70kg 9/6 Cal Ski Sprint 9/6 Cal Airbike Sprint Weightlifting: 1. Front Squat Wave 3, Week 2 3x 70%, 80%, 3+ x 90% then 5x5x70% *If you did the class, do the Power Cleans first, then do 8x5 Good Mornings. 2. Power Clean Wave 3, Week 2 3x 70%, 80%, 3+ x 90% then (Hang Power Clean) 5x5x70% 3. Jerk Behind the Neck 5x2x85% of last weeks Heavy Single.

THURSDAY: Fitness: 10 Rounds each for time: 150m Run 1 Rope Climb *New round every 90 seconds

Performance:

10 Rounds each for time: 150m Run 1 Short Rope Climb *New round every 90 seconds Gymnastics: Bar Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: 3 Rounds: 7 Kettlebell Swings (32/20kg) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Row 3 Rounds: 7 Kettlebell Swings (32/20kg) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Row 3 Rounds: 7 Kettlebell Swings (32/20kg) 7 Toes to Bar 7 Box Jumps (24/20)" Performance: 3 Rounds: 7 Power Snatches (42.5/30kg) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Row 3 Rounds: 7 Power Snatches (42.5/30kg) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Row 3 Rounds: 7 Power Snatches (42.5/30kg) 7 Toes to Bar 7 Box Jumps (24/20)

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In Pairs - One person working at a time 4x 5 Min AMREPs 400m Run (together) 30 Wall Balls 9/6kg Max Airbike Calories in the remaining time *1 minute rest in between.

Performance: "In Pairs - One person working at a time 4x 5 Min AMREPs 400m Run (together) 30 Wall Balls 12/9kg Max Airbike Calories in the remaining time *1 minute rest in between." Weightlifting: 1. Back Squat - End of Wave Loading Cycle: Build to a Heavy Single. 2. Close Grip Bench: Build to a Heavy 5. Competition Club: 1. tttTD10. 4 Rounds for time: 20 Shoulder to Overhead 15 Front Squats 20 Box Jump Overs 24/20" Male: 60/70/80/90kg Female: 42.5/47.5/57.5/65kg *22 Min time cap 2. In Pairs: 10 Min AMRAP You Go I Go Style 6 True Ring Rows 15/12 Calorie Row

SUNDAY: Mobility Class has been cancelled until further notice. 9am CrossFit: 1. 5 Rounds: OT2M 10 Barbell Hip Thrusts superset with 5 Ab wheels 2. In teams: 20 Min AMRAP 100m Prowler Sprint 30/15kg 10am: Gymnastics: Bar Muscle 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.