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Weekly Workouts 11th - 17th of March 2019

March 10, 2019

Get around the 2019 CFC Footy Tipping Competition: https://www.footytips.com.au/comps/CrossFit_Claremont_Tipping_League

 

Weekly Prize: Can of Fit Aid

Season Prize: $50 voucher to spend at the CrossFit Claremont Store.

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:
For time: 10 Min Cap
200ft Dumbbell OH Alternating Lunge 22.5/15kg
50 Alt DB Step Ups
50 Push Ups
200ft Bear Crawl


Performance:
19.3
For time: 10 Min Cap
200ft DB OH Lunge 22.5/15kg
50 Alt DB Step Ups
50 Strict Handstand Push Ups
200ft Handstand Walk

Sweat:
Choose a Bike, Rower Erg or Ski Erg
10 Minutes Max Calories
2 minutes rest
5 Rounds: 20 sec work, 40 seconds rest
3 minutes rest
5 Rounds: 40 sec work, 20 seconds rest
3 minutes rest
5 Minutes Max Calories

Weightlifting:

1. Minutes 0:00-8:00 - Pause Overhead Squat (3s in bottom) Build to a Heavy Single
Minutes 8:00-16:00 - Pause Snatch Balance (3s in bottom) Build to a Heavy Single
Minutes 16:00-24:00 - Hang Squat Snatch Build to a Heavy Single

2. Back Squat: OT2.5M
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

TUESDAY:

Fitness
1. 4 x 8 Min Rounds:
0 min: 400m Run
3 min: 300m Run
6 min: 200m Run
*Rounds 1 and 3 nose breathing only allowed.

2. At the completion of the 4th Round: 3 Min Max Chest to Bar Pull Ups

Performance:
See Fitness

WEDNESDAY:

Fitness:
Every 4:00 x 5 Rounds:
9 Deadlifts (102.5/70kg)
12 Barbell-Facing Burpees
15/12 Calorie Bike
*Score is our slowest round of the five.

Performance:
See Fitness

Sweat:
EMOM x 30
Min 1: 15/12 Cal Ski
Min 2: 15 Kettlebell Deadlifts 32/20kg
Min 3: 15 Burpees
Min 4: 15 Hollow Rocks

Min 5: Max Row Calories
Min 6: Rest

Weightlifting:

1. Double Pausing Clean Pulls 3 x 80%, 85%, 90%

2. Power Clean and Jerk 7x1 E90 Sec
2 Power Cleans + 1 Jerk 70%,74%,78%,82%, 3x Building 

3. 3 Giant Sets:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest Alt w Partner

THURSDAY:

Fitness:

1. OT2Mx4: Max Ring Dips

2. 15 Min AMRAP
90/75 Cal Row
60 Sit Ups
30 Assisted Box Jumps
*Scale Ring Dips to a Dips on P Bars (if you can’t do BW then Eccentric or spotted).

 

Performance:

See Fitness

Gymnastics:
Handstand Walking

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

FRIDAY:

Fitness:
1. 8 Sets of nose breathing sprints:

2. 3 Rounds for time:
50 Double-Unders
15 Thrusters (50/35kg)
5 Rope Climbs

Performance:
See Fitness

SATURDAY:

Fitness:
In Pairs: 25 Min AMRAP:
30-20-10
Strict Pull Ups
Calorie Row
into
40-20
Burpee Box Jumps 24/20"
Dumbbell Box Step Over 22.5/15kg (single)
into
120 Calorie Bike

 

Performance:
See Fitness

Weightlifting:
1. With a 12:00 Running Clock...
Minutes 0-4 - 3 High Hang Squat Cleans
Minutes 4-8 - 2 Hang Squat Cleans
Minutes 8-12 - 1 Low-Hang Squat Clean Aim is to build to a heavy set at each.

2. Push Press 4x6 65%,70%,75%,75%, go heavier last 2 if possible.

3. Build to a challenging: Pause Front Squat (3 seconds) + 2 Front Squats

Competition Club:
TBA depending on 19.4
 

SUNDAY:

Rest Day

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

 

 

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