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Weekly Workouts 25th - 3rd March 2019

February 24, 2019

Log all workout results to Beyond the Whiteboard. You can start a Beyond the Whiteboard account by going to https://beyondthewhiteboard.com signing up and using the code CFC123.

MONDAY:

Fitness:
19.1
15 Min AMRAP
19 Wall Balls 9/6kg 10/9 ft
19 Calorie Row

Performance:
See Fitness

Sweat:
Tabata: 8 Rounds per movement of 20 work, 10 rest
1 Minute between Movements

Bike Calories
Abmat Sit Ups
8m Shuttle
Ski Calories
Row Calories

Weightlifting:
1. Pausing Split Jerk 5x2
63%, 68%, 73%x3.
2 second pause in dip and catch.

2. Clean and Jerk
On the Minute x 11: 1 Clean and Jerk
Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: Rest
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%

3 Front Squat
On the Minute x 10:1 Front Squat (Building in Weight)

TUESDAY:

Fitness
14 Min AMRAP:
25 Double Unders
10 Kettlebell Swings 32/20kg
25 Double Unders
10 Pull Ups

Post: OTMx10: 40% of Max Unbroken Strict Pull Ups.

Performance:
At the 0:
6 Rounds: (10 min Cap)
25 Double Unders
5 Power Snatches (70/47.5kg)
25 Double Unders
5 Bar Muscle-ups

At the 11:
AMRAP 3:
Snatches (92.5/65kg)
Athletes Choice on Power or Squat

Post: See Fitness

WEDNESDAY:

Fitness:
1. 3x3 Skin the Cat

2. AMRAP 16:
30 Landmine Squats 30/20kg
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Performance:
1. See Fitness

2. AMRAP 16:
30 Overhead Squats (42.5/30kg)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Cal Bike

Sweat:
50, 40, 30, 20, 10
Lying Plate Press 15/10kg
Box Step Overs 24/20"
Bent Over Row 20/15kg
Hip Thrust 20/15kg

Weightlifting:
1. OTMx12: Power Snatch + Snatch:
Start at 70% and build every second set.

2. 6x1: Snatch Balance + Pause Overhead Squat

3. 5x5 Bench Press (Building to a Heavy Set of 5)
After Each Set: Max Strict Chest to Bar Pull-ups

THURSDAY:

Fitness:

3 Rounds:
AMRAP 5:
15 Lateral Burpees
21 Sumo Deadlifts
27/21 Calorie Row

Rest 5 Minutes

Round 1: 70/55kg
Round 2: 60/45kg
Round 3: 50/35kg

 

Performance:

3 Rounds:
AMRAP 5:
15 Lateral Burpees
21 Power Cleans
27/21 Calorie Row

Rest 5 Minutes

Round 1: 70/55kg
Round 2: 60/45kg
Round 3: 50/35kg

Gymnastics:
Start of Floor Series: Headstands and Kipping Handstand Push Ups

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

FRIDAY:

Fitness:
1. Monthly Mission Re Test: Max Unbroken Strict Pull Ups

2. "Meterage":
In teams of 3:

4 minutes work, 1 minute rest

A. Pig Flip 240/160kg: Meters x15
B. Prowler Push 60/40kg: Meters x3
C. Ski: Total Meters
D. Run: Total Meters:
E. Bike: Meters Divided by 3

Performance:
See Fitness

SATURDAY:

Fitness:
30 Min AMRAP:
In Pairs: Alternate working partner each movement

800m Bike
400m Run
30 Alt. Front Rack DB Step Ups 22.5/15kg
20 Toes Through Rings
10 Strict Supine Pull Ups

 

Performance:
See Fitness

Weightlifting:
1. Snatch Technique
On the 1:30 x 7 Sets: 3-Position Squat Snatch (High Hang, Hang, Floor)
Sets: 60, 63, 66, 69, 72x3%

2. On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

3. Tempo Back Squat 5x2 (Building on Last Week)
7 Second Negative, 3 Second Pause in Bottom​

Competition Club:
TBA depending on Open WOD.

SUNDAY:

Rest Day

Open Gym 9am - 11pm:  Please remember to sign in.

 

 

 

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