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Weekly Workouts 6th - 12th May

May 5, 2019

Remember we are trialing a modified timetable, you can see it here: https://crossfitclaremont.zenplanner.com/

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

MONDAY: 

Fitness:
 For time: 3 Rounds:
15 Alt Db Snatch (22.5/15kg)
15 Lateral Burpees over Kettlebell
15 Goblet Squats (32/24kg)
15 Box Jump Overs (30"/24")

then

Max Chest to Bar Pull Ups until 15 minutes expires

Performance:
For time:
​15-12-9:
Power Snatch (50/35kg)
Box Jump Overs (30"/24")...

Directly into...

15-12-9:
Overhead Squats (50/35kg)
Bar Facing Burpees

then

Max Muscle Ups until 15 minutes expires

Sweat:
4 Rounds E8MOM:
30 DB Alt Step Ups 22.5/15kg
30 Walking Lunges
60/45 Cal Row
​*Score is total tine

Weightlifting:
1. Snatch - On the Minute x 15:
Minute 1 - 3 Snatch @ 68%
Minute 2 - 2 Snatch @ 73%
Minute 3 - 1 Snatch @ 78%
Minute 4 - Rest
Minute 5 - 3 Snatch @ 71%
Minute 6 - 2 Snatch @ 76%
Minute 7 - 1 Snatch @ 81%
Minute 8 - Rest
Minute 9 - 3 Snatch @ 74%
Minute 10 - 2 Snatch @ 79%
Minute 11 - 1 Snatch @ 84%
Minute 12 - Rest
Minute 13 - 1 Snatch @ 84-88%
Minute 14 - 1 Snatch @ 84-90%
Minute 15 - 1 Snatch @ 84-93%

2. Pausing Snatch Pull
2 x 2 @ 85%, 3 x 1 @ 95%
2-Second Pause - Below the Knee
2-Second Pause - Pockets

3. Back Squat: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM)
+
5x10 @ 50%

TUESDAY:

Fitness
1. 3 Rounds:
1,000m Row
800 Meter Run
3:00 Rest between rounds.

2. 3 Giant Sets:
9 Single Arm Ring Row
15 Dumbbell Floor Presses
21 Low Banded Rows
Rest 2:00 between efforts.

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Deadlifts: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off your 2RM from last week or 90% of 1RM)

2.5 Rounds of AMRAP 3:
6 Russian KB Swings 32/24kg
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Performance:
1. See Fitness

2. "The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (60/42.5kg)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Sweat:
In Pairs: One person working at a time
50, 40, 30, 20, 10
Ski Calories
Bike Calories
10m Shuttles

Post: As a Pair alternate and accumulate 5 minutes in a Paralette tuck hold.

Weightlifting:

1. On the 2:00 x 5 Sets:
1 Power Clean + 1 Pausing Push Jerk + 2 Push Jerks
*On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

2. Deadlifts: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM)
+
5x5 @ 50% (Clean Pulls)
*If you did the Deadlifts in the class, start with your volume lifts and the last 3 sets do 3x10 Upright Rows

3. 3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
Rest 2:00 between efforts.

Followed by 1 Set:100 Banded Pull throughs

THURSDAY:

Fitness:

1. 10 Min Alt EMOM
Odd: Max Pull Ups + Hang
*Hold on the bar until 30 seconds
Even: 10 Hollow Rocks

2. 16 Min AMRAP.
21/15 Calorie Bike
50m Farmers Carry (22.5/15kg)
30 Sit Ups

 

Performance:

See Fitness

Gymnastics:
Bar Pull Over and Strict Pull Up development

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

FRIDAY:

Fitness:
AMRAP 15:
60 Double Unders
30/12 Calorie Row
15 Landmine Squats (50/35kg)

Performance:
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35kg)

SATURDAY:

Fitness:
1. Baseline:
500m Row
5 Burpees
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
400m Run

2. 15 Min AMRAP In teams of 3: 2 people working at a time
For time:
60 Hanging DB Alt Lunge 22.5/15kg
30 Burpee Box Jumps 30/24"
15 Devils Press 22.5/15kg
*While that is happening, accumulate Bike Cals. You must finish the workout for your score to count. Score is Bike Cals.

 

Performance:
See Fitness

Weightlifting:
1. 1. Clean - On the Minute x 15:
Minute 1 - 3 Clean @ 68%
Minute 2 - 2 Clean @ 73%
Minute 3 - 1 Clean @ 78%
Minute 4 - Rest
Minute 5 - 3 Clean @ 71%
Minute 6 - 2 Clean @ 76%
Minute 7 - 1 Clean @ 81%
Minute 8 - Rest
Minute 9 - 3 Clean @ 74%
Minute 10 - 2 Clean @ 79%
Minute 11 - 1 Clean @ 84%
Minute 12 - Rest
Minute 13 - 1 Clean @ 84-88%
Minute 14 - 1 Clean @ 84-90%
Minute 15 - 1 Clean @ 84-93%

2. Press: Wave 1 / Week 1 - E2MOM
Sets of 5x 65%,75%, 5+ x 85% (working off 90% of 1RM)
+
5x10 @ 50%

3. Tempo Front Squat
6x1 @ 53X1
*Try to add on a little from last week.

Competition Club:
1. "Girls Gone Wild"
On the 0:00... -
"Fran"
21-15-9:
Thrusters (42.5/30kg)
Pull-Ups

On the 8:00... 
"Diane"
21-15-9:
Deadlifts (102.5/70kg)
Kipping Handstand Pushups

On the 8:00... 
"Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (60/42.5kg)20 Min Cap
*If you don't finish each workout at the cap, move on.

On the 25:00
Row 3 Rounds,
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

SUNDAY:
9am CrossFit:
1. Ab Wheels 5x5

2. CrossFit Games Master's 2019 Online Qualifier Workout #2:
80 Bar Facing Burpees
4000m Row

10am: Mobility Class

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

 

 

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