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Weekly Workouts 8th-14th April 2019

April 7, 2019

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.

MONDAY:

Fitness:
E2MOMx16 (32 Minutes)
1. 500/400m Row
2. 15 Strict Pull Ups
3. 30/23 Calorie Bike
4. 30 Wall Balls 9/6kg

Record any missed reps

Performance:
E2MOMx16 (32 Minutes)
1. 500/400m Row
2. 12 Muscle Ups
3. 30/23 Calorie Bike
4. 30 Wall Balls 20/14lbs

Record any missed reps

Sweat:

30 work, 30 rest
- Burpee onto Plate
- Ski Erg Calories
- KB Sumo Deadlift High Pull 32/20kg
- Wall V Ups
- Double DB Russian Swing 22.5/15kg
- Bent Over Row 30/20kg

Weightlifting:
1. 3-Position Power Snatch On the 2:00 x 6 Sets:
Wave #1... 60%, 64%, 68%
Wave #2... 60%, 64%, 68%

2. Snatch: 5 Min AMRAP Max Reps at 80%

3. Pausing Back Squat 5x3 65%, 70%, (75%x3)
1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause.

TUESDAY:

Fitness
1. Bulgarian Deadlifts 4x5

2. 3 Rounds:
400m Run
20 Hang Power Cleans 42.5/30kg
400m Run
20 Alt DB Step Ups (1x22.5/15kg)

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Front Squat:
75%x5
80%x5
85%x5+

2. 5 Rounds for total load: 60 seconds on, 60 seconds rest
4 Double KB Pendlay Row
10 Double KB Deadlifts 
6 Double KB Swing
*Go as heavy as possible. If you complete within 60 seconds the remaining time is rest. If you don't complete drop down next set.

Performance:
See Fitness

Sweat:
2 Teams Head to Head:
Each time has a;
Rower
Ski Erg
Airbke

The team at the end with the most calories wins, break up the work as you like.

Weightlifting:
1. In 20 minutes: Build to a Heavy Complex:
5 Deadlifts + 5 Hang Squat Cleans + Push Jerks + Front Squats

2. E90 Seconds for total load:
10,9,8,7,6,5,4,3,2,1: Press

3. If you didn't do Front Squats in class do them now.

or

Split Squat 3x5

THURSDAY:

Fitness:

1. 3x30 second Banded Leg Abductions

2. 22-18-14-10:
Single Arm alt OH Lunge 22.5/15kg (Half one arm then switch)
Sit-Ups
Abmat Facing Burpee
Sit-Ups

 

Performance:

See Fitness

Gymnastics:
Cycle ReTest

1. 5 Minute Max Muscle Ups
2. 5 Minute Max Toes to Bar
3. 5 Minute Max Handstand Push Ups
4. 5 Minutes Death by 1m Handstand Walk
5. Max L Sit

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

FRIDAY:

Fitness:
In 5 Mins:
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (140/100)
8 Box Jump Overs 24/20

Rest 5:00

In 5 Mins:
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (120/80)
8 Box Jump Overs 24/20"

Rest 5:00

In 5 Mins:
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (100/70kg)
8 Box Jump Overs 24/20"


Performance:
In 5 Mins:
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (100/70kg)
8 Box Jump Overs 24/20"

Rest 5:00

In 5 Mins:
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (120/80)
8 Box Jump Overs 24/20"

Rest 5:00

In 5 Mins:
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (140/100)
8 Box Jump Overs 24/20"

SATURDAY:

Fitness:
Teams of 3: AMRAP 25:
90/60 Calorie Bike
60 Alternating Sync Dumbbell Snatches 22.5/15kg

300m Run (all)
30 Push Ups
15 Rope Climbs (15')

 

Performance:
Teams of 3: AMRAP 25:
90/60 Calorie Bike
60 Alternating Sync Dumbbell Snatches 22.5/15kg
300m Run (all)
30 Strict Handstand Push Ups
15 Short Rope Climbs (15')

Weightlifting:
1. Build to a Heavy Complex: Clean + 2 Jerks + Clean + Jerk

2. Snatch Pull: 6x2x105%

3. Back Squat: 3x10x50%, then build for 2 more sets if possible.

Competition Club:
1. 5 Rounds:
1 Rope Climb
6 KB Snatch 32/24kg
12/8 Calorie Assault Bike
1 Short Rope Climb
6 Alt DB Snatch 30/22.5kg
150m Run

2. For time:
Row  500m
30 Bench Press, 1x bodyweight
Row 1000m
20 Bench Press, 1x bodyweight
Row  2000m
10 Bench Press, 1x bodyweight

SUNDAY:

9am CrossFit: 
1.
6 Rounds: 40 seconds work, 20 seconds rest
Calorie Row
Goblet Reverse Lunge 24/16kg
Calorie Bike
Toes through Rings

2.
Tabata Hollow Hold


10am Mobility Class: General Mobility and Tissue Work

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

 

 

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