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Weekly Workouts 24-30th June 2019

June 23, 2019

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

MONDAY: 

Fitness:
10 Min AMRAP:
15 Goblet Squats 22.5/15kg
30 Double Unders

5 Min Rest

10 Min AMRAP:
Max Toes to Bar
*Every time you come off the bar, complete a 20 second tuck hold

Performance:
10 Min AMRAP:
5 Front Squats 100/70kg
30 Double Unders

5 Min Rest

10 Min AMRAP:
Max Toes to Bar
*Every time you come off the bar, complete a 20 second tuck hold

Sweat:
Tabata, 1 minute between each:
Row Calories
Ski Calories
Row Calories
Bike Calories
Row Calories

Score is total Calories.

Weightlifting:
1. From the 0:00-8:00:
E2MOM
2  Snatch-Grip Push Jerks + Pausing Overhead Squat

From the 8:00-16:00:
E2MOM
Hang Snatch Pull +  Hang Snatch High Pull + Hang Squat Snatch + Snatch Balance

From the 16:00-24:00:
Heavy Single - Hang Squat Snatch

2. Back Squat Week 8:
E2MOM: 5x50%, 60%, 70%
+
5x10 Landmine Squats (ascending)

TUESDAY:

Fitness
1. Banded Deadlifts 6x3

2. Christine
3 rounds for time:
Row 500m
12 Deadlifts at bodyweight
21 Box Jumps 20" (both, rebound allowed)

Compare to 8/06/17
Jason W: 9.46
Liz B: 10.23

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Thruster On the 2:00 x 6 Sets: 3 Sandbag Thrusters

2. For Time:
200m KB F.Rack Carry 32/20kg
10 Man Makers 22.5/15kg
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
10 Man Makers 22.5/15kg
200m KB F.Rack Carry 32/20kg

Performance:
See Fitness

Sweat:
Bike Death by Taper:

For 30 Minutes
Odd Min: 7/5 Cal Bike
Even Min: Starting at 8/6 and increasing by 1 Calorie every continual even minute.

Once you cannot complete a number, rest for a minute and return to the start.

Weightlifting:
1. Build to a Quality: Clean + Front Squat + Jerk - Maximum allowed weight is 95% of 1RM Clean and Jerk, aim to hit it 3 times.

2. Split Leg Landmine Push Press: 5x5

3. Deadlift Week 8: E2MOM: 5x50%,60%,70% (if you did WOD yesterday do 3x5 Weighted Pull Ups)
+
5x10 Banded Kettlebell Swings

THURSDAY:

Fitness:

1. 5 Rounds OT2M
15 Second Chest to Ring Hold
15 Banded Low Rows
15 Hollow Rocks

2.
Buy In: 30/23 Cal Row:

5 Rounds:
30m Walking Lunges
30 Abmat Sit Ups

Cash Out: 30/23 Cal Row

 

Performance:

See Fitness

Gymnastics: (Only morning Gymnastics, 6.30pm is now CrossFit and Gymnastics has moved to 11am Sunday)

Handstand Walks

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

(Fun Kit) FRIDAY:

Fitness:
On the 4:00 x 5 Rounds:
12/9 Calorie Bike
9 Barbell-Facing Burpees
12 DB Snatch (22.5/15kg)

Post: 4x1 Min Weighted Chinese Plank

Performance:
On the 4:00 x 5 Rounds:
12/9 Calorie Bike
9 Barbell-Facing Burpees
6 Power Snatches (60/42.5kg)

Post: 4x1 Min Weighted Chinese Plank

SATURDAY:

Fitness:
In Teams of 2, with a 30:00 Time Cap:

1200m Run
60 Box Jump Overs (24"/20")
60 KB Swings 32/24kg
10 Rope Climbs (15')
60 KB Swings 32/24kg
60 Box Jump Overs (24"/20")
1200m Run

 

Performance:
In Teams of 2, with a 30:00 Time Cap:
1200m Run
60 Box Jump Overs (24"/20")
30 Power Clean and Jerks (70/47.5kg)
10 Short Rope Climbs (15')
30 Power Clean and Jerks (70/47.5kg)
60 Box Jump Overs (24"/20")
1200m Run

Weightlifting:
1. On the 1:30 x 7 Sets:
Snatch Pull + Low Hang Power Snatch

2. Build to a heavy Power Clean + Push Jerk + Split Jerk

3. Back Squat: OTM x 9:
Pausing Back Squat + Back Squat
*Start at 80% and build as able.

Competition Club:
1. 2 Rounds:
30 Alternating Pistols
10m Zig Zag Handstand Walk
7 Kipping Paralette HSPU (8/4" deficit)
10m Zig Zag Handstand Walk

2. For Time:
400m Run
200m Farmers Carry 80/50kg 
27 Box Jump Overs (24"/20")
15 Power Clean and Jerks (70/50kg)
7 Rope Climbs (15')
15 Power Clean and Jerks (80/60kg)
27 Box Jump Overs (24"/20")
200m Farmers Carry 80/50kg
400m Run

SUNDAY:
9am CrossFit:
1. 5 Rounds OT2M:
5 Strict Ring Pull Ups
10 Single Leg Hip Thrusts

2. OT5Mx5
25/20 Calorie Row
20/15 Calorie Bike


10am: Gymnastics - Handstand Walk


11am: Mobility


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

 

 

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