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Weekly Workouts 13th - 19th May 2019

May 12, 2019

Make sure you are aware of our trial new timetable that can be found here


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

MONDAY: 

Fitness:
1. Dumbbell Step Ups 4x6 

2. 30 DB Snatches
15 Burpee Box Jump Overs
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs
into
1000m Row

Dumbbell - 22.5/15kg
Box - 24"/20"

Performance:
1. See Fitness

2. For Time:
1,000 Meter Row
Directly into:
30 DB Snatches
15 Burpee Box Jump Overs
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs

Dumbbell - 22.5/15kg
Box - 24"/20"

Sweat:
3x8 Min AMRAPS, 2 min between
A. 20 alt Step Ups
10 Bent Over DB Row

B. 20 Single KB Deadlift
12/10 Cal Bike

C. 20 Sit Ups
10 Cal Ski

Weightlifting:

1. Snatch - On the Minute x 15:
Minute 1 - 3 Snatch @ 71%
Minute 2 - 2 Snatch @ 76%
Minute 3 - 1 Snatch @ 81%
Minute 4 - Rest
Minute 5 - 3 Snatch @ 74%
Minute 6 - 2 Snatch @ 79%
Minute 7 - 1 Snatch @ 84%
Minute 8 - Rest
Minute 9 - 3 Snatch @ 77%
Minute 10 - 2 Snatch @ 82%
Minute 11 - 1 Snatch @ 87%
Minute 12 - Rest
Minute 13 - 1 Snatch @ 87-92%
Minute 14 - 1 Snatch @ 93-96%
Minute 15 - 1 Snatch @ 97-100%
*If you miss a lift, repeat that target in the next minute

2. Pause Snatch Pull E90 Sec
5x1x102%
*2 Sec Pause bellow knee

3. Back Squat: Week 2 - E2MOM
Sets of 3x 70%,80%, 3+ x 90% (working off 90% of 1RM)
+
5x10 @ 50%

TUESDAY:

Fitness
1. 3 Rounds for Quality
EMOM Complete a hold for as long as possible with quality positions for a maximum for 40 seconds
A. Wall Squat
B. Hlollow Hold
C. False Grip Chin over Ring
D. Superman Hold
E. Supine Single Arm Glute Bridge (R)
F. Supine Single Arm Glute Bridge (L)
G. Bottom of Dip Hold
H. Paralette Tuck Hold
*Aim to keep a consistent time for the holds. Start conservative and build.

2.OTM alternating for 10
Odd: 10 10m Shuttles
Even: Max 10m Shuttles

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Deadlift: Week 2 - E2MOM
Sets of 3x 70%,80%, 3+ x 90% (working off your 2RM or 90% of 1RM)

2. 5 Rounds for time:
200m Run
15 Dead Ball Slams 20/12kg

Performance:
1. See Fitness

2. For Time:
200 Meter Run, 2 P Cleans + Jerks
200 Meter Run, 4 P Cleans + Jerks
200 Meter Run, 6 P Cleans + Jerks
200 Meter Run, 8 P Cleans + Jerks
200 Meter Run, 10 P Cleans + Jerks

Barbell 70/47.5kg

Sweat:
Choose Bike, Ski or Row
8 Rounds:
10 Min Max Cals
5 Min rest
10 Rounds:
15 second sprint
45 second rest

Weightlifting:
1. Deadlift: Week 2 Deadlifts: - E2MOM Sets of 3x 70%,80%, 3+ x 90%
+
5x5 @ 50% (Clean Pulls)
*If you did the Deadlifts in the class, start with your volume lifts and then do 3x10 Barbell Rows

2. Jerk Press 3x3

3. Jerk Balance 3x3

4. Split Jerk 5x2

THURSDAY:

Fitness:

4 Rounds:
4 Minutes work, 4 Minutes rest
16 Toes to Bar
8 Sandbag Over the Shoulder 65/45kg
As many Bike Cals as possible.

 

Performance:

See Fitness

Gymnastics:
Toes to Bar and Straight Arm Pulling

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

FRIDAY:

Fitness:
5 Rounds for time:
7 Bar Muscle Ups
7 Thrusters 43/30kg

Compare to 8/10/18

Performance:
5 Rounds for time:
7 Bar Muscle Ups
7 DB Clusters 22.5/15kg

Compare to 8/10/18

SATURDAY:

Fitness:
In Teams of 2:
Part #1 In a 7:00 Window:
100/70 Cal Row Time Remaining - Max Double Hanging DB Lunges (22.5/15kg) ...
Rest 3:00

Part #2 In a 6:00 Window:
75/50 Calorie Row Time Remaining - Double DB Front Squat (22.5/15kg) ...
Rest 3:00

Part #3 In a 5:00 Window:
50/30 Calorie Row Time Remaining - Max Lateral Burpees over the Rower

Scores - total reps from each part.

 

Performance:
In Teams of 2:
Part #1 In a 7:00 Window:
100/70 Row Time Remaining - Max Overhead Squats (42.5/30kg) ...
Rest 3:00

Part #2 In a 6:00 Window:
75/50 Calorie Row Time Remaining - Max Hang Squat Cleans (50/35kg) ...
Rest 3:00

Part #3 In a 5:00 Window:
50/30 Calorie Row Time Remaining - Max Max Thrusters (60/42.5kg)

Scores - total reps from each part.

Weightlifting:
1. Clean - On the Minute x 15:
Minute 1 - 3 Clean @ 71%
Minute 2 - 2 Clean @ 76%
Minute 3 - 1 Clean @ 81%
Minute 4 - Rest
Minute 5 - 3 Clean @ 74%
Minute 6 - 2 Clean @ 79%
Minute 7 - 1 Clean @ 84%
Minute 8 - Rest
Minute 9 - 3 Clean @ 77%
Minute 10 - 2 Clean @ 82%
Minute 11 - 1 Clean @ 87%
Minute 12 - Rest
Minute 13 - 1 Clean @ 87-92%
Minute 14 - 1 Clean @ 93-96%
Minute 15 - 1 Clean @ 97-100%
*If you miss a lift, repeat that target in the next minute

2. Press: Week 2 - E2MOM
Sets of 3x 70%,80%, 3+ x 90% (working off 90% of 1RM)
+
5x10 @ 50%

3. Front Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
*Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Competition Club:
Comp Class: Build to a Heavy:
A. 10m Yoke Walk
B. 10m Farmers Carry
C. Log Clean and Press​

2. Today's Performance WOD

SUNDAY:
9am CrossFit:
5 Rounds for time:
20/15 Cal Bike
20 Single DB Step Ups 22.5/15kg
5 Strict Supine Pull Ups
20 Sit Ups
200m Run
1 min rest

10am: Mobility Class


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

 

 

 

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