Workouts 9-15 March 2020

Updated: Mar 9


Upcoming Events/Info This Sunday Coach Kat, Cooper and Danny Moss will be lifting for the State Masters / Weightlifting WA Open. Kat will be lifting at 10.15am, Danny and Cooper at 4.30pm Location is The Rev in Balcatta. 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: For time: 3 Rounds: 9 Front Squats (43/30kg) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (43/30kg) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (43/30kg) 7 Toes to Bar 5 Lateral Barbell Burpees Performance: For time: 3 Rounds: 9 Toes to Bar 7 Lateral Barbell Burpees 5 Hang Squat Cleans (80/50kg) 30/21 Calorie Row 3 Rounds: 9 Toes to Bar 7 Lateral Barbell Burpees 5 Hang Squat Cleans (90/60kg) 30/21 Calorie Row 3 Rounds: 9 Toes to Bar 7 Lateral Barbell Burpees 5 Hang Squat Cleans (100/65kg) Sweat: 0 Min: 2k Ski Time Trial 15 Min: 15 Min AMRAP 15/12 Cal Ski 15 Assisted Box Jumps 15/12 Cal Bike 15 Alt DB Snatch 22.5/15kg Weightlifting: (Deload week) 1. Push Press: Wave 4, Week 4: 5x 40%, 50%, 60% then 3x5x70% 2. 15 Minutes to build to a Quality 10m Overhead Yoke Carry 3. 15 Minutes to Find a Quality 8 Rep Step-Through Front Rack Lunge

TUESDAY: Fitness On the 4:00 x 5 Rounds: 5 Strict Chest to Bar Chin Ups 25 Russian Kettlebell Swings 32/20kg 50 Double Unders *Each round is timed individual and score is total time. Post: 3 Rounds for Quality 8 Knee Landmine Twists (8 per side) 24 Hollow Hold Flutter Kicks Performance: On the 4:00 x 5 Rounds: 50 Double Unders 7 Bar Muscle-ups 5 Power Snatches *Score is total weight lifted. Only 5 Power Snatch attempts allowed per round. Post: See Fitness

WEDNESDAY: Fitness: 1. Front Squat: Wave 3, Week 4: 5x 40%, 50%, 60% then 3x5x70% 2. AMRAP 15: 30/23 Calorie Airbike 30/23 Calorie Ski 30 Double Hanging Dumbbell Box Step Ups (22.5/15kg) Performance: See Fitness Sweat: Alt On The Minute x 30 Odd Minute: 15/12 Calorie Row Even Minute: 15 Burpees *If you miss a rep, rest the next minute and then continue on one rep less of each. Weightlifting: 1. Front Squat: Wave 4, Week 4: 5x 40%, 50%, 60% then 3x5x70% 2. Power Clean: Wave 4, Week 4: 5x 40%, 50%, 60% then 3x5x70% (Hang Power Clean) 3. 5x3 (OT2M) Pause Single Arm DB Overhead Squat (1 second)

THURSDAY: Fitness: 1. Deadlift: 5x5 *Start at 60% and build if form allows. 2. Row: (10x300m) 0-300: 2k Pace + :19 301-600: 2k Pace + :9 601-900: 2k Pace - :01 901-1200: 2k Pace + :19 1201-1500: 2k Pace + :9 1501-1800: 2k Pace - :01 1801-2100: 2k Pace + :19 2101-2400: 2k Pace + :09 2401-2700: 2k Pace - :01 2701-3000: 2k Pace + :19 *If you didn't complete last weeks work, do :20, :10 and :0.

Performance:

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

(Fun Kit) FRIDAY: Fitness: 1. 10 minutes to find a 3RM Bench Press 2. 20 Min AMRAP 20 Pull-Ups 200m Run 40 Push-Ups 200m Run 60 Sit-Ups 200m Run Performance: 1. 10 minutes to find a 3RM Bench Press 2. 5 Rounds for Reps Max Unbroken Bodyweight Bench Press Max Unbroken Pull-Ups *Complete a set every 2 minutes

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: In teams of 3: Max Airbike Calories In 40 minutes: 10 Box Jumps 30/24" after each change in a working partner *Every 75/50 Calories complete 10 Syncro bar facing burpees

Performance: See Fitness Weightlifting: 1. Snatch: 2x 50%, 60%, 5x1x70% *Each rep you must pause for 2 seconds in the catch. 2. Power Clean & Jerk: 2x 50%, 60%, 5x1x70% 3. Back Squat 2x 60%, 70%, 75%, 79%, 83%, 86%, 89%, 92% Comp Class: #tttTD35 EMOMx10 - For total load Odd: 25 Double Unders + 6 Bar Facing Burpees + 1 Clean Even: Rest/change your own weight *If you make the weight, you must increase by a minimum of 2.5kg. If you miss, you may keep the same or go down. **Score is a total of all 5 successful attempts. https://www.youtube.com/watch?v=AlOkPJzkr3o 2. Thursday's WOD Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. Comp Class: #tttTD35 EMOMx10 - For total load Odd: 25 Double Unders + 6 Bar Facing Burpees + 1 Clean Even: Rest/change your own weight *If you make the weight, you must increase by a minimum of 2.5kg. If you miss, you may keep the same or go down. **Score is a total of all 5 successful attempts. 2. Thursday's Rowing Workout

SUNDAY: 9am CrossFit: For time: 1000m Row 100 Double Unders' 1600m Run 1600m Airbike 500m Row 50 Double Unders 800m Run 800m Airbike 250m Row 25 Double Unders 400m Run 400m Airbike 10am: Gymnastics: 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.



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