Workouts 17-23rd February 2020


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. Romanian Deadlift 10,10,7,7,5,5 10 Banded face pulls after each set 2. In 2 teams: Half A: Max Calories on Ski Half B: Max Calories on Bike The class gets split in half, one team does the Bike first, the other does the Ski first decided by a coin toss. After 12 minutes there is a 2-minute rest, then switch. First team to reach the other team's Calories wins. 1-3 per team - 1 Bike/Ski 4-5 per team - 2 Bike/Ski 7-8 per team - 3 Bike/Ski 9-10 per team - 4 Bike/Ski 11-12 per team - 5 Bike/Ski 13+ per team - 6 Bike/Ski Performance: See Fitness Sweat: 3 Rounds In Pairs: Starting every 12 minutes. 100m Sled Drag (av bodyweight of pair) 25 Dead Ball Slams 20/15kg 100m Sled Drag (av bodyweight of pair) Max Distance Row in the remaining time remaining *No rest between rounds. Weightlifting: 1. Push Press: Wave 4, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. 12 minutes to build to a Heavy Triple Snatch, then 3x1 OT90 with that weight. 3. Back Squat - OT3M 8x60%, 70%, 3x8x75%

TUESDAY: Fitness With a rolling clock (On the 0:00) For Time: 50 Push-ups *5 Minute Time Cap (On the 7:00) 1 Set: Max Unbroken Strict Pull-ups (On the 10:00) 15 Min AMRAP 8 Burpees 25 Double Unders Performance: With a rolling clock (On the 0:00) For Time: 50 Strict Handstand Push-ups *5 Minute Time Cap (On the 7:00) 1 Set: Max Unbroken Strict Pull-ups (On the 10:00) For Time: 1-2-3-4-5-6-7-8-9-10: Burpee Box Jump Overs (30"/24") *After each round, 25 Double-Unders *15 min cap

WEDNESDAY: Fitness: 1. Front Squat: Wave 4, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. 12 Min AMRAP 200m Run 15 1Zercher Sandbag Squats 35/25kg 10 2xKB Deadlifts 32/20kg 5 Strict Pull-Ups Performance: 1. See Fitness 2. 12 Min AMREP Buy In: 15 Clusters (60/42.5kg) then 3 Rounds: 200m Run 15 Chest to Bar Pull-Ups then Max Clusters In the remaining time (60/42.5kg) Sweat: 5 Rounds On The Minute Min 1. 20 alt Box Step Ups 24/20" Min 2. 10x 10m Farmers Carry 22.5/15kg Min 3. Max Calorie Airbike Min 4. Rest Weightlifting: 1. Front Squat: Wave 4, Week 1 5x 65%, 75%, 5+ x 85% then 5x5x70% 2. Power Clean: Wave 4, Week 1 5x 65%, 75%, 5+ x 85% then (Hang Power Clean) 5x5x70% 3. 5 Min AMREP 1 Macho Man Complex @ 82.5/60kg (or 80% of weakest lift) Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks

THURSDAY: Fitness: 1. 20 minutes under low intensity get some practice in on a movement of your choice. 2. 3 Rounds: 35/24 Calorie Row Rest 1:30 Between Rounds into 3 Rounds: 25/18 Calorie Row Rest 1:30 Between Rounds into 3 Rounds: 15/12 Calorie Row Rest 1:30 Between Rounds *First in best dressed for Rowers in the class. If all rowers are taken the sub will be air bike.

Performance:

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

(Fun Kit) FRIDAY: Fitness: 1. 3 Rounds alt OTM: A. L Sit / Tuck Hold: 30 seconds B. Sorensen Hold: 45 seconds C. Adductor Side Plank: 20 seconds per side 2. 15 Min AMRAP: 16 Hanging DB Elevated Reverse Lunge 12m (2x6m) Abmat Bear Crawl 8 KB Seal Rows 24/16kg Performance: 1. See Fitness 2. 15 Min AMRAP: 16 Hanging DB Elevated Reverse Lunge 12m (2x6m) Abmat Bear Crawl 8 Bar Muscle Ups

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In Pairs 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into… 3 Rounds 21 Lateral Barbell Burpees 21 DB Hang Clean and Push Press 22.5/15kg

Performance: In Pairs 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into... 21 Lateral Barbell Burpees 21 Clean and Jerks (60/40kg) 21 Lateral Barbell Burpees 21 Clean and Jerks (70/50kg) 21 Lateral Barbell Burpees 21 Clean and Jerks (80/50kg) Weightlifting: 1. 12 minutes to build to a Heavy Triple Clean, then 3x1 OT90 with that weight. 2. 7 x 1+1 (Pause Split Jerk + Split Jerk) *Building from 70% 3. 5 x 1+1 (1 & 1/4 Front Squat + Front Squat) x 70%, 80%, 85%, 90%, 85% Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. 1. tttTD33 15 Min AMRAP 2 Rounds: 50 Double Unders 10 Pogo Burpees 16 S2OH 60/40kg then 2 Rounds: 50 Double Unders 10 Pogo Burpees 12 S2OH 75/50kg then 2 Rounds: 50 Double Unders 10 Pogo Burpees 8 S2OH 90/60kg then AMRAP in the remaining time 50 Double Unders 10 Pogo Burpees 4 S2OH 100/70kg Male: 616 Female: 440 Then Surprise partner workout.

SUNDAY: 9am CrossFit: 10 Min Alt OTM: Odd: 20 Sec Handstand Hold Even: 5 Seated Box Jumps 20 Min AMRAP: 5 Wall Walks 10 Rope Pull Ups 15 Wall Balls 20/15 Calorie Ski 300m Run 10am: Gymnastics: Handstand Walk (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.



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