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Weekly Workouts - 29 - 5th May 2019

April 28, 2019

Reminder we are trialing a new timetable, check it out here: https://crossfitclaremont.zenplanner.com/

A new term of CrossFit Kids starts this Wednesday at 3.45pm on Wednesday. Email info@crossfitclaremont.com.au to register or for more info.

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

MONDAY: 

Fitness:
Monthly Mission Re-Test

1. 2RM Deadlift

2. Max 5kg Sorensen Hold

3. Max Distance Tabata Row
*Make sure score is taken from memory

Compare to 2/4/19

Performance:
See Fitness

Sweat:
5 Rounds:
40 seconds work, 20 seconds rest
Blessing Alt Step Ups 24"
Ski Erg
Dead Ball Slam 20/12kg
Bike Calories
V Ups

Finisher: 5 Min Head to Head Ski Race, each team members gets 30 seconds before rotating.


Weightlifting:
*The 2RM Deadlift from today (or earlier this month, the max rep effort in the Back Squats tonight and the Press on Wednesday are all crucial information for the upcoming programming. Contact jason@crossfitclaremont.com.au to get your personalised template.

1. Snatch: On the Minute x 15:
Minute 1 - 3 @ 66%
Minute 2 - 2 @ 71%
Minute 3 - 1 @ 76%
Minute 4 - Rest
Minute 5 - 3 @ 69%
Minute 6 - 2 @ 74%
Minute 7 - 1 @ 79%
Minute 8 - Rest
Minute 9 - 3 @ 72%
Minute 10 - 2 @ 77%
Minute 11 - 1 @ 82%
Minute 12 - Rest
Minute 13 - 1 @ 82-85%
Minute 14 - 1 @ 82-87%
Minute 15 - 1 @ 82-90%

2. Pausing Snatch Pull
2 x 2 @ 80%, 3 x 1 @ 90%
2-Second Pause - Below the Knee, 2-Second Pause - Pockets

3. Back Squat
3 @ 79%, 2 @ 82%, 1 @ 85%
3 @ 82%, 2 @ 85%, 1 @ 88%
3 @ 85%, 2 @ 88%, 1+ @ 91%

TUESDAY:

Fitness
1. On the 1:30 x 7 Sets: 3 Seated Box Jumps + 3 Landmine Squats

2. 5 Rounds:
15 Kettlebell Swings 24/16kg
21/15 Calorie Row


Performance:
1. On the 1:30 x 7 Sets:Power Snatch + Overhead Squat

2. Randy's on a Boat
5 Rounds for time:
15 Power Snatches (35/25kg)
21/15 Calorie Row

WEDNESDAY:

Fitness:
1. Work up to a Heavy 2RM Front Squat, aim to hit your 1RM from 4 weeks ago.

2. 12 Min AMRAP
20 Dumbbell Front Squats
150m Sandbag Carry 65/45kg
10 Strict Chest to Ring Pull Ups

Performance:
See Fitness

Sweat:
Monthly Mikko
10 Rounds: (5.30am 6 Rounds)
1 Min Bike Cals
1 Min Row Cals
1 Min Ski Cals
1 Min Rest
*Hold a number across the board for all movements. If you haven't done it before start conservative, if you completed a number last time, go one more this time.

Weightlifting:
1. OTM Clean Pull + Power Clean
Min 1-5: 70%
Min 6-10: 80%
Min 11-15: 80-95%

2. Work up to a Heavy 3RM Press

3. Squats from today
Or
Front Rack Split Squats 5x5

THURSDAY:

Fitness:

Monthly Mission - Agility

1. Zig Zag Test
(10m long, 4m wide. 5 cones, one on each point of the square and one in the middle. Complete a figure 8 style run like attached

2. 30 sec alt foot plate step.

3. Death by 10m (starting at 10).

 

Performance:

See Fitness

Gymnastics:
Rope Climbs and Double Unders

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

FRIDAY:

Fitness:
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs 9/6kg 10/9 ft
18 Alternating DB Snatches 22.5/15kg
15 Lateral Burpees over Rower

Compare to 1/11/19
Isaac 11.17
Liz 10.15

Performance:
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs 20/14lbs 10/9 ft
18 Alternating DB Snatches 22.5/15kg
15 Lateral Burpees over Rower

Compare to 1/11/19
Isaac 11.17
Liz 10.15

SATURDAY:

Fitness:
Teams of 3, for time:
800m Med Ball Run 
6 Rope Climbs
20 Sync Goblet Squats
800m Med Ball Run
9 Rope Climbs
35 Sync Goblet Squats
800m Med Ball Run
12 Rope Climbs
50 Sync Goblet Squats

Squats: 22.5/15kg
Rope - 15'
Med Ball - 9/6kg

Team runs together with a single ball. Team cannot start accumulating reps until all teammates are back from the run. 2 team members squatting in Sync.

 

Performance:
Teams of 3, for time:
800m Sandbag Run
6 Short Rope Climbs
20 Squat Cleans
800m Sandbag Run
9 Short Rope Climbs
35 Squat Cleans
800m Sandbag Run
12 Short Rope Climbs
50 Squat Cleans

Barbell - 60/42.5kg
Rope - 15' Sandbag - 35/25kg

Team runs together with a single sandbag. Team cannot start accumulating reps until all teammates are back from the run.

Weightlifting:
1. Build to a Heavy: Snatch + Power Snatch + Snatch Balance

2. Push Jerk + Split Jerk7x1: 70%,75%,80%,83%,86%,89%,92%

3. Tempo Front Squat
6x1 @ 53X1

Competition Club:
1. 20 Minutes of Skill practise. Got a technical skill you need to work on under a coaches eye? Now's your chance.

2. Rogue Qualifier Workout #3

3. Sprint Work

SUNDAY:
9am CrossFit:
Choose either Bike/Row/Ski

2 Rounds through:

0 Min: 8 Rounds: 20 sec sprint, 40 seconds rest
8 Min: 3 minutes rest
11 Min: 3 Minutes Max Distance
14 Min: 2 Minutes Rest

Finisher: Tabata Hollow Rock

10am: Mobility Class

Open Gym 10am - 11.30am:  Please remember to sign in.

 

 

 

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