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Weekly Workouts 18th - 24th of March 2019

March 16, 2019

Chris has been very kind to supply us with a recycling bin which is located just out of the front of our main entrance. Please think of the children and recycle anything you can in there.

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:
19.4
For time
3 Rounds for time:
10 Power Snatch 43/29kg
12 Bar Facing Burpees

3 Minutes Rest

3 Rounds for time:
10 Bar Muscle Ups
12 Bar Facing Bupree

Performance:
See Fitness


Sweat:
Bike Chaos:
Each rep range is the challenge for each minute. Females subtract 2 reps from each set. Record any missed reps.
12, 7, 22, 5, 4, 14, 18, 6, 8, 10, 12, 14, 5, 25, 10, 13, 10, 15, 7, 25, 4, 4, 15, 20, 25


Weightlifting:

1. On the 1:30 x 7 Sets:
2 Snatch Pull + Snatch: Start at 70% and build.

2. Overhead Squat: Build to a challenging with a 5 second Pause.

3. On the Minute x 12 (6 Rounds):
Minute 1 - 6 Back Squats
Minute 2 - 3 Front Squats
At 73% of Front Squat

TUESDAY:

Fitness
4 Min AMRAP
800m Run Max Russian Kettlebell Swings 32/24kg

Rest 4:00

4 Min AMRAP
600m Run
Max Russian Kettlebell Swings 32/24kg

Rest 4:00

4 Min AMRAP
400m Run
Max Russian Kettlebell Swings 32/24kg

Rest 4:00

4 Min AMRAP
200m Run
Max Russian Kettlebell Swings 32/24kg


Performance:
4 Min AMRAP
800m Run
Max Power Cleans (60/40kg)

Rest 4:00

4 Min AMRAP
600m Run
Max Power Cleans (70/50kg)

Rest 4:00

4 Min AMRAP

400m Run
Max Power Cleans (80/60kg)

Rest 4:00

4 Min AMRAP
200m Run Max Power Cleans (90/65kg)

WEDNESDAY:

Fitness:
Rotating stations "On the 1:30" x 18:00 (Twice through):
1 Min allocated per station
#1 - 10/7 Cal Bike
#2 - 10 Thrusters + 10 Overhead Squats (43/29kg)
#3 - 12/9 Cal Row
#4 - 10 Deadlifts (100/70kg) + 10 Chest to Bar Pull Ups
#5 - 150m Run
#6 - 10 Burpee Box Jumps 24/20"


Performance:
See Fitness

Sweat:
4 Rounds: 6 Min On, 2 Minutes off
Get as far as you can each time but try to remain as consistent as possible.
20/15 Cal Row
20 Step Ups 22.5/15kg
20 Sit Ups
20 Dumbbell Snatch 22.5/15kg
20 Lateral C2 Burpees

Weightlifting:

1. On the 1:30 x 7 Sets:
2 Power Cleans + 1 Jerk 70%, 74%, 78%, 82%, Sets #5+6+7 - Build to a Heavy Complex

2. Pausing Clean Pulls 3x3 82%, 87%, 92% Two pauses, both for a full second at each position before finishing with a strong extension: Pause #1 - 3 inches off the floor Pause #2 - Just past the knee

3. Behind the Beck Snatch Grip Push Press 5x3

THURSDAY:

Fitness:

1. 5 Rounds for quality: 40 on 20 off
Odd Min Alt Leg Wall Sits
Even Min Face Down Chinese Plank

2. 90 sec Max Ski Cals

3. 90 sec for Max Distance
Prowler Push/Pull 5m Shuttle 80/60kg

 

Performance:

See Fitness

Gymnastics:
This is the start of our Ring Series. If you want to tighten up or improve your Muscle Ups these are the sessions to get to. Tonight is Skin the Cat and Front Level

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

FRIDAY:

Fitness:
A. Back Squat
6 Sets: OT2M
Set #1 - 5 Repetitions @ 70%
Set #2 - 3 Repetitions @ 75%
Set #3 - 5 Repetitions @ 70%
Set #4 - 3 Repetitions @ 80%
Set #5 - 5 Repetitions @ 70%
Set #6 - 3 Repetitions @ 85%

B. 2K Row for time
OTM - starting at 1 Min, complete 5 burpees.

Performance:
See Fitness

SATURDAY:

Fitness:
Teams of 3: 
60/40 Calorie Assault Bike
75 Dumbbell Snatch 22.5/15kg
75 Front Rack Lunges (35/25kg)
60/40 Calorie Assault Bike
60 Dumbbell Snatch 22.5/15kg
60 Front Rack Lunges (50/30kg)
60/40 Calorie Assault Bike
Dumbbell Snatch 22.5/15kg
45 Front Rack Lunges (50/35kg)
60/40 Calorie Assault Bike
Dumbbell Snatch 22.5/15kg
30 Front Rack Lunges (60/40kg)
60/40 Calorie Assault Bike
Dumbbell Snatch 22.5/15kg
15 Front Rack Lunges (70/50kg)

 

Performance:
Teams of 3:
60/40 Calorie Assault Bike
75 Power Snatches
75 Front Rack Lunges (35/25kg)
60/40 Calorie Assault Bike
60 Power Snatches
60 Front Rack Lunges (50/30kg)
60/40 Calorie Assault Bike
45 Power Snatches
45 Front Rack Lunges (50/35kg)
60/40 Calorie Assault Bike
30 Power Snatches
30 Front Rack Lunges (60/40kg)
60/40 Calorie Assault Bike
15 Power Snatches
15 Front Rack Lunges (70/50kg)

Weightlifting:
Weightlifting 1. Snatch Complex On the 3:00 x 5 Sets:
2 High Hang Snatches (Pockets) 2 Hang Snatches (Knee-Level) 2 Snatches (Floor)
Set #1 - 45% of 1RM Snatch
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

2. 10 Minutes after completing the complex to build to a Heavy Snatch for the Day.

3. Back Squat
6 Sets:
Set #1 - 5 Repetitions @ 70%
Set #2 - 3 Repetitions @ 75%
Set #3 - 5 Repetitions @ 70%
Set #4 - 3 Repetitions @ 80%
Set #5 - 5 Repetitions @ 70%
Set #6 - 3 Repetitions @ 85% 

Competition Club:
TBA Depending on 19.5

SUNDAY:

Rest Day

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

 

 

 

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