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Weekly Workouts 20-26th of May

May 18, 2019

Please check our trial timetable that we are currently running 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:
1. In 10 Minutes: Build to a Quality: 5 Rep Front Squat

2. At 0 Min: 60 Kettlebell Swings 32/20kg

At 7 Min:
Alternating Tabata 20 work / 10 rest x 8:
AbMat Sit-Ups
Hollow Rocks

Performance:
1. In 10 Minutes: Build to a Quality: Hang Power Snatch + Power Snatch

2. At 0 Min
Isabel: 30 Power Snatches 60/42.5kg

At 7 Min: See Fitness

Sweat:
1. 8 Min alt OTM: 40 work, 20 rest
Banded pull throughs
10 Hip Raises (each side)

2. In teams of 2:
100 Calorie Row
100 Single DB Alt. Lunges 22.5/15kg
100 Calorie Ski
100 Banded Low Row
100 Calorie Bike

Weightlifting:
1,2 and 3 all E2MOM

1. Pausing Snatch Balance 4x2*
2 sec Pause in the bottom

2. Pausing High Hang Snatch 4x2
Two pauses:- 2s Pause in Pockets - 2s Pause in the Bottom

3. 4 Sets: Snatch + Snatch w Pause at finish
*First Snatch as usual, second Snatch with a 5 second pause at full extension

4. Back Squat: Week 3 - E2MOM
Sets of 5x 75%, 3x 85%, 1+ x 95% (working off 90% of 1RM)
+
5x10 @ 50%

TUESDAY:

Fitness
AMRAP 4:
28 Calorie Row, 28 Burpees, 27 CTB Pull-Ups

Rest 4:00

AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Compare to 16/5/18
AMRAP #1 Wacey 1 + 5 Cals, Kim 0 Rounds + 12 C2B
AMRAP #2 Sean S 1 + 19 Cal, Kim 1 + 6 Cal
AMRAP #3 Jason 1 + 8 Pull Ups, Kim 1 + 5 Bur

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Deadlift: Week 3 - E2MOM Sets of 5x 75%,3x 85%, 1+ x 95% (working off 90% of 1RM)

2. 2 Rounds for time:
10 Chest to Bar Pull Ups
20 Bar Facing Burpees
30 Front Rack Lunges 50/35kg
40 Wall Balls 9/6kg 10/9ft


Performance:
1. See Fitness

2. Napalm
2 rounds for time of:
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts, 102.5/70 kg
40 Wallballs, 12/9 kg, 10 ft

Compare 14/08/18
Scott S: 12.44
Liz: 19.27

Sweat:
4 Rounds:
4 min work, 1 min rest:
25/21 Calorie Row
21/17 Calorie Bike
Max Calorie Ski

Weightlifting:
1. Split Jerk: E2MOM
5x2 - Pausing Split Jerk (catch)
5x1 - Split Jerk - Building to a heavy single for the day.

2. Deadlift: Week 3 - E2MOM
Sets of 5x 75%,3x 85%, 1+ x 95% (working off 90% of 1RM)
+
5x5 Clean Pulls at 50%(if you did todays wod, sub this for 10 upright row + 10 bent over row

3. 6 x 1 Tempo Front Squat + 1 Front Squat
Only on the first repetition of the 2-rep complex, complete with a (5) second negative to the bottom of the squat. No pause in bottom.

THURSDAY:

Fitness:

1. 15 Minute to accumulate quality of:
5 Bridge Ups
10 Single Leg Connected Glute Bridge
10 Front Rack Cossack Squats
15 Side Plank Lat Pulldowns

2. Row 4 Rounds for time:
500m Row
1 Min rest
13 Min Cap

 

Performance:

For Fitness

Gymnastics:
Kipping Pull Ups

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

FRIDAY:

Fitness:
"Cement Mixer"
Every 3:00 for 7 Sets:

400 Meter Run
12 Toes to Bar

Compare to 10/8/18
Scott: 12.49
Liz 13.46

Post: OTMx5
20 Sec L-Sit

Performance:
See Fitnes

SATURDAY:

Fitness:
In Pairs: 2 Rounds for Reps 2.30 on, 30 off
- Alt Double DB Step Ups 22.5/15kg 24/20"
- Ring Dip
- 5m Prowler Push and Pull 60/40kg
- Strict Pull Up
- Calorie Bike

 

Performance:
See Fitness

Weightlifting:
1. E2MOM x 6:
Clean Pull + Hang Squat Clean + Jerk
- 2 minutes rest and reset -

2. On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading - 55% of 1RM Clean and Jerk

3. Press: Week 3 - E2MOM
Sets of 5x 75%,3x 85%, 1+ x 95% (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. Build each set a little on last week.

Competition Club:
1. 10 Min AMRAP:
Pull up tap rope climbs 15ft

2. 20 Min AMRAP
10m UB Handstand Walk
8 Double KB Front Squats 32/24kg
6 Bar Muscle Ups
4 Box Jumps 40/30"
2 Strict Muscle Ups

3. 15 Min Fartlek Row for Distance
30 Seconds @ recovery
30 Seconds @ 1.55/2.05
30 Seconds @ Max Effort
*Make sure your moderate interval you hold that pace. On the recovery go as slow as you want just keep moving.

SUNDAY:

9am CrossFit:
1. 4 Rounds: Alt E90 Sec
10 Deadbugs
10 DB Bear Rows

2. 20 Min AMRAP
In Pairs: Alt partner each round
5m Travelling Burpee
25/20 Cal Row
5m Travelling Burpee

3. 5 Min Head to Head Ski Erg

10am: Mobility Class


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

 



 

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