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Weekly Workouts 8th-14th September 2019

July 7, 2019

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

MONDAY: 

Fitness:
1. OT2Mx5: 5 Thrusters (Each Thruster has a 2 second pause at the top)

2. For time:
1000m Run
50 Thrusters (30/20kg)
30 Chest to Bar Pull Ups

Performance:
1. OT2Mx5: 5 Thrusters (Each Thruster has a 2 second pause at the top)

2. For Time:  
1000 Meter Run
30 Squat Snatches (52.5/37.5kg)
30 Bar Muscle-Ups

Sweat:
"Plate Date"
20 Min AMRAP
3-6-9-12-etc
Plate Clean and Press
Plate alt Lunge (at chest)
Plate Row
Burpee onto Plate
Plate Step Ups
Lying Plate Press
Plate Squat (at chest)

Plate:15/10kg

Post: 30 second Max Ski Cals
30 seconds rest
30 seconds Max Bike Cals

Weightlifting:

1. OT2M x 5:
High Hang Squat Snatch (pockets) +
Hang Squat Snatch (knee-level) +
Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

2. In 15 minutes: Work up to a Snatch heavy double.
*Each rep you must pause for 2 seconds in the catch. If you step forward or back after your initial catch it's a failed lift and you must stop and try again.

3. Back Squat Week 10:
OT2M 3x70%, 80%, 90% - Third wave additional loading.
+
Front Squat 5x5 @ 70%

TUESDAY:

Fitness
AMRAP 4:00
27 Hang Power Cleans (42.5/kg)
27 Lateral Burpees Over Rower
27/21 Calorie Row

4 Min Rest

AMRAP 4:00
21 Hang Power Cleans (50/35kg)
21 Lateral Burpees Over Rower
21/15 Calorie Row

4 Min Rest

AMRAP 4:00
15 Hang Power Cleans (60/42.5kg)
15 Lateral Burpees Over Rower
15/12 Calorie Row

Performance:
AMRAP 4:00
27 Hang Power Cleans (50/35kg)
27 Lateral Burpees Over Rower
27/21 Calorie Row

4 Min Rest

AMRAP 4:00
21 Hang Power Cleans (60/42.5kg)
21 Lateral Burpees Over Rower
21/15 Calorie Row

4 Min Rest

AMRAP 4:00
15 Hang Power Cleans (70/47.5kg)
15 Lateral Burpees Over Rower
15/12 Calorie Row

WEDNESDAY:

Fitness:
1. Pausing Overhead Squat 7x1 OT2M There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

2. 5 Rounds:
400m Run
15 Double DB Front Squat 22.5/15kg

Performance:
1. See Fitness

2. "Nancy"
5 Rounds:
400m Run
15 Overhead Squats (42.5/30kg)

Compare to 12/05/17
Sean Sweeney: 12.17
Lauren Walker: 14.07

Sweat:
E6MOMx4
20/15 Cal Ski
20/15 Cal Row
20/15 Cal Bike
*4 Min Cap per round. If you don't make it subtract 2 reps from each movement.

Weightlifting:

1. OTMx7 Primer:
Power Clean + Clean + Push Jerk + Split Jerk
*Keep it light, at most 50%

2. Deadlift Week 10: OT2M
3x70%, 80%, 3+x90% - Third wave additional loading.

3. Build to a Heavy: 2 Clean + 2 Jerk

THURSDAY:

Fitness:

1. 4x10 Banded Kickback

2. 4x10 Weighted Hip Extension

3. OT4Mx4:
15/12 Calorie Row
15/12 Calorie Bike
*90 second cap on each. If you fail to reach the cap, reduce each movement by 2 reps. 

 

Performance:

See Fitness

Gymnastics:
Kipping Ring Dips and Ring Swings

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

FRIDAY:

Fitness:
Alternating OTMx24:
Paralette Handstand Hold
L-Hang
Ring Support
Ring Bottom of Dip
False Grip Chin Over Ring
Hollow Hold
Superman
Paralette Tuck Hold
*Hold each position for as long as you can with a maximum of 40 seconds. The primary focus on qualty positions. 

Performance:

See Fitness

SATURDAY:

Fitness:
In Pairs: 30 Min AMRAP:
200m Run
150 Calorie Row 200m Run 100 Toes to Bar 200m Run 50 Burpee Box Jumps 20" 200m Run 25 Strict Pull Ups

 

Performance:
See Fitness

Weightlifting:
1. 15 minutes to build to a Heavy: Snatch Pull + 3 Snatch Shrugs + Snatch

2. Press Week 10: OT2M
3x70%, 80%, 3+x90% - Third wave additional loading.
+
Press 5x5 @ 70%

3. Work up to a Heavy Double Front Squat @ 5013
*If your ascent takes more than 1 second, go back down in weight and keep working on speed.

Competition Club:

1. 4 Rounds: 5 Minutes work, 4 minutes rest
400m Run
20 Toes to Bar
10 Thrusters 60/40kg
Max Burpee Muscle Ups in the remaining time
After the last 4 minutes rest
5 minutes to establish a 1RM Squat Clean and Jerk.

2. Last One Standing
OT2M: 250m Row
Whoever comes last each time gets eliminated, will come down to a final 2.
Once you are eliminated continue doing 250m @ your 2K pace.

SUNDAY:
9am CrossFit:

15 Min AMRAP:
Buy In: 40/30 Cal Airbike
then
3,6,9,12,...
Wall Ball
Burpee

Post: Weighted Plank 4x30 Seconds

10am: Gymnastics: Kipping Ring Dip and Ring Swings

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

11am: Mobility Class

Open Gym 10am - 12pm: Please remember to sign in.

 

 

 

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