Workouts 10-16th Feb 2020

Updated: Feb 13


Upcoming Events/Info WWA Open / State Masters - 15th March 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 but Quality: Power Clean + Front Squat + Push Jerk

2. For time: 10 Power Cleans (50/35kg) 50 Air Squats 10 Front Squats (50/35kg) 50 Air Squats 10 Push Jerks (50/35kg) 50 Air Squats Performance: 1. See Fitness

2. For Time: 10 Power Cleans (80/52.5kg) 50 Air Squats 10 Front Squats (80/52.5kg) 50 Air Squats 10 Push Jerks (80/52.5kg) 50 Air Squats Sweat:

100/80 Ski Erg Calories 200/150 Airbike Calories 300/250 Row Calories

Compare to 21/8/19 Mitch B 38.02 Weightlifting: 1. Push Press: Wave 3, Week 4: 5x 40%, 50%, 60% then 3x5x70%

2. Build to a moderate 10m Yoke Carry

3. Build to a moderate 10m Farmers Carry

TUESDAY: Fitness 1. 15 minutes of coached practise. This is low-intensity skill work not for time.

2. 15 Min AMRAP 5 Rounds: 4 Strict Pull-Ups 8 Burpee Box Jumps

then

Max distance Row in the remaining time Performance: 1. See Fitness

2. AMRAP 15: Buy-In: 2000/1750m Row

Max Rounds in Time Remaining: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups

WEDNESDAY: Fitness: 1. Front Squat: Wave 3, Week 4: 5x 40%, 50%, 60% then 3x5x70%

2. AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Front Squats (60/42.5kg) Performance: 1. See Fitness

2. AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (60/42.5kg) Sweat: In Teams for 10 minutes: Team 1: Max 10m Sled Push/Pulls @ 80kg Team 2: Max Echo Bike Calories

1-minute rest

Switch movements. The first team to reach the others reps wins. Weightlifting: Weightlifting: 1. Front Squat: Wave 3, Week 4: 5x 40%, 50%, 60% then 3x5x70%

2. Power Clean: Wave 3, Week 4: 5x 40%, 50%, 60% then Hang Power Clean 3x5x70%

3. Snatch: 2x 50%, 2x60%, 5x1x70%

THURSDAY: Fitness: AMRAP 5: 60m Walking Lunge (BW) 35 AbMat Sit-ups Max Calorie Airbike

Rest 5 Minutes

AMRAP 5: 30m Double Dumbbell Hang Walking Lunge (22.5/15kg) 50 AbMat Sit-ups Max Calorie Airbike

Rest 5 Minutes

AMRAP 5: 60m Walking Lunge (BW) 50 AbMat Sit-ups Max Calorie Airbike

Performance:

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

(Fun Kit) FRIDAY: Fitness: 1. OTMx10: 1 Strict Muscle Up / 1 Muscle Up Floor Progression

2. 12 Min AMRAP 600m Run 12 Strict Chin Ups 400m Run 8 Strict Chin Ups 200m Run 4 Strict Chin Ups Performance: 1. See Fitness

2. 12 Min AMRAP 600m Run 12 Muscle Ups 400m Run 8 Muscle Ups 200m Run 4 Muscle Ups"

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: 3 Rounds In Pairs 2 minutes per movement, 30 seconds between

Calorie Ski Kettlebell Swing (32/20kg) Calorie Row Reverse Lunge Wall Balls 9/6kg 10/9ft

Performance: 3 Rounds In Pairs 2 minutes per movement, 30 seconds between

Calorie Ski Power Clean (60/42.5kg) Calorie Row Reverse Lunge Wall Balls 9/6kg 10/9ft Weightlifting: Weightlifting: 1. Build to a Heavy Triple Sotts Press

2. Build to a Heavy in 10 minutes: Muscle Snatch + Power Snatch + Snatch Balance

3. Both feet elevated split Squat: 5x5 Start with an empty barbell and don’t exceed 30% of your 1RM Back Squat Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions.

Comp Class: 1. 13 Min AMRAP #tttTD32 16m 2 KB Overhead Walking Lunge 50 2 KB Deadlift 16m 2 KB Overhead Walking Lunge 20 Toes to Bar KB: 24/16kg

Chandler Smith: 3 + 40 Alye DeRoma: 2 + 71

2. In Pairs: For time: 50 DB Thrusters 200m Farmers Carry 40 Box Step Overs 24/20" 200m Farmers Carry 30 Devils Press DBs: 22.5/15kg *If a mixed-gender pair, use the light DBs on the first carry then the heavy on the second.

SUNDAY: 9am CrossFit: Every 4 minutes for 32 minutes 15/12 Calorie Row 6 Burpee Dumbbell Deadlifts (22.5/15kg) 12/9 Calorie Bike *Each round is capped at 3.30. I


f you get capped, sub to regular burpees. 10am: Gymnastics: Freestanding Handstand Hold (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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