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Weekly Workouts 17-23rd June 2019

June 15, 2019

Check our temporary timetable here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

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

MONDAY: 

Fitness:
1. Sandbag Reverse Lunges 3x12

2. 20 Min AMRAP
30m Sandbag Carry
30/23 Calorie Row
30m Hanging DB Alt Lunges
30 Toes to Bar
30/23 Calorie Bike
30 Toes to Bar
30m Hanging DB Alt Lunges
30/23 Calorie Row
30m Sandbag Carry

Sandbag 65/45kg
Dumbbells 22.5/15kg

Performance:
See Fitness

Sweat:
5 Min Max Bike Calories
Rest 5 mins
20 Min Max Bike Calories
Rest 5 mins
1 Min Max Bike Calories

Weightlifting:
1. Clean and Jerk OT2M 5x50%, 3x70%, 2x75%, 80%, 85%, 90%, then 3x2 as Heavy as Possible, if you miss a lift anywhere, you must decrease the next set.

2. OTMx10: 2 Clean Pulls @ 105% of previous 2RM

3. Back Squat Week 7:
E2MOM 5x75%, 3x85%, 1+x95% (+2.5 or 5kg)
+
5x5 Back Rack Step Up @ 25% of Back Squat

TUESDAY:

Fitness
1. 10 Minutes to build to a heavy: Hang Power Clean + Power Clean

2. 15 Power Cleans (70/55kg)
600m Run
10 Power Cleans (90/65kg)
400m Run
5 Power Cleans (110/75kg)
200m Run

1 min rest

6 Rounds:
Hang Tuck Hold
20 work, 20 rest

Performance:
See Fitness

WEDNESDAY:

Fitness:
3x5 Min AMRAPs
100 Double-Under Buy-In, then
15 Landmine Squats 60/40kg
4 Burpee Box Jump Overs (24/20")

5 Min rest between

Performance:
5 Min AMRAP
100 Double-Under Buy-In, then
12 Overhead Squats (115/85)
4 Burpee Box Jump Overs (30"/24")

Rest 5:00

5 Min AMRAP
100 Double-Under Buy-In, then
8 Overhead Squats (60/42.5kg)
4 Burpee Box Jump Overs (30"/24")

Rest 5:00

5 Min AMRAP
100 Double-Under Buy-In, then
4 Overhead Squats (70/50kg)
4 Burpee Box Jump Overs (30"/24")

Sweat:
E7MOM:
30 Sec Wall Squat
15/12 Calorie Bike
30 Sec Plank
15/12 Calorie Ski
30 Sec Wall Squat
15/12 Cal Bike

Post:10-9-8-7-…1
Anchored Med Ball Sit Ups
Partner ball pass
*Switch partner after each set


Weightlifting:
1. E2MOMx5: Snatch Balance + Pause OHS (2 sec in bottom)

2. EMOMx10: Hang Snatch + Snatch: Start @ 70% and add load every 2 minutes if able.

3.Deadlift Week 7:
E2MOM 5x75%, 3x85%, 1+x95% (+2.5 or 5kg)
+
5x10 Single Leg Kettlebell Deadlift

THURSDAY:

Fitness:

1. 5 Rounds: Alt E90 Seconds:
A. 10 True Ring Rows
B. 10 C2 Pikes


2. Rowing 10 Rounds:
100m sprint
40 seconds rest.

 

Performance:

See Fitness

Gymnastics:
Freestanding Handstand Hold

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

FRIDAY:

Fitness:
For time:
40 Push Ups
20 Strict Pull Ups

10 Rounds of:
6 Russian KB Swings + 6 Goblet Squats + 6 Box Jumps

Kettlebell: 24/16kg

Performance:
"Bane"
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups

10 Rounds of "Macho Man" (82.5/60kg)
1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks

Compare to 10/12/19
Jason 17.32
Kim 30.00 (2 Rounds of Macho Man) 

SATURDAY:

Fitness:
In teams of 3 - 25 Min AMRAP:
15 Devils Press
30 Toes to Bar
60 Box Jump Overs (24"/20")
150/120 Calorie Bike

 

Performance:
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike ... Directly into:

3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - 42.5/30kg
Round 2 Barbell - 50/35kg
Round 3 Barbell - 60/42.5kg

Weightlifting:
1. Snatch OT2M 5x50%, 3x70%, 2x75%, 80%, 85%, 90%, then 3x2 as Heavy as Possible, 3x2, if you miss a lift anywhere, you must decrease the next set. 2. Back Squat OT2M: 3x79%, 1x89%, 3x82%,1x92%,3x85%,1x95% 3. Press Week 7: E2MOM 5x75%, 3x85%, 1+x95% (+2.5 or 5kg) + 5x5 Db Z Press @ 25% of Press 


Competition Club:
1. 20 Mins to get in any accessory work you missed this week

2. "Death Race"
5 Rounds:
15/10 Calorie Bike
10 Burpees

3. 10 Min AMRAP 2 Paralette HSPU 4/2"
4 Double KB Front Squats 32/24kg
6 Sandbag Over the Shoulder 65/45kg
12 Toes to Bar​

SUNDAY:
9am CrossFit:
1. 15 minutesBuild to a Heavy 3 rep Deck Press

2. 20 Min AMRAP:
10 DB Deck Press 22.5/15kg
15 Sit Ups
20 Blessing alt Step Ups
25 Calorie Row

10am: Mobility Class


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

 

 

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