November 7, 2019

October 10, 2019

October 8, 2019

Please reload

Recent Posts

Royal Show Arrangements

September 1, 2019

1/10
Please reload

Weekly Workouts 15-21st July 2019

July 14, 2019

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

MONDAY: 

Fitness:
1. Foot Elevated Spit Squat 5x5 [OT2M]

2. 3 Rounds:
32/26 Calorie Row
16 F.Rack Alt Lunge 50/35kg
8 Sandbag and over Box (65/45kg, 30")

Performance:
See Fitness

Sweat:
Double Time
5 Rounds - 20 seconds work, 40 seconds rest
Calorie Ski
Box Jump Over 24/20'
Calorie Airbike
True Ring Row
Prowler Push & Pull (5m 40/30kg)

Weightlifting:

1. 5 Min OTM Clean and Jerk: 2 @ 50%
then
OT2Mx10: Clean and Jerk
Odd Interval: 2 @ 72%
Even Interval: 2 @ 77%, 82%, 87%, 92%, 2RM
*2% up on 2 weeks ago

2. Snatch Pull + Snatch Shrug 5x1 OTM @ 100%

3. Back Squat Week 11: OT2M: 5x75%,3x85%,1+x95% - Third wave additional loading.
+
Front Squat 5x5 @ 70%

TUESDAY:

Fitness
For time:
30 Kettlebell Swings 32/20kg
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Performance:
“Glen”
For Time:
30 Clean and Jerks (60/42.5kg)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Compare to 24/7/18
Mitch Bell 25.36
Liz Bellis 28.03

WEDNESDAY:

Fitness:
1. Landmine Single Arm Row 4x8 [OT90sec]

2. OT4M x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats 22.5/15kg
15/12 Calorie Airbike

Performance:
See Fitness

Sweat:
10 Rounds for time:
x Calorie Bike
x Calorie Row
x Calorie Ski1 minute rest
x = 1 more rep then your best successful Mikko Triangle score.

Weightlifting:

1. Snatch Grip Push Jerk 5x2 [OT2M]

2. In 12 minutes: Build to a Heavy: Floating Hang Power Snatch (1 sec pause mid shin) + Power Snatch

3. Deadlift Week 11: OT2M - 5x75%, 3x85%, 1+x95% - Third wave additional loading.
+
Deadlift 5x5 @ 70%

THURSDAY:

Fitness:

20 Min AMRAP:
Buy In: 2k Row
then
AMRAP:
2 Deadlifts 100/70kg
6 Lateral Burpees
12 Goblet Squats 12/8kg

 

Performance:

20 Min AMRAP:
Buy In: 2k Row
then
AMRAP:
2 Power Cleans 90/65kg
4 Strict HSPU
8 Alternating Pistols

Gymnastics:
Ring Muscle Ups

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

FRIDAY:

Fitness:
1. OTMx10
20 Sec Handstand Press Through

2. 5 Rounds OT6M
0 Min: 400m Run
3 Min: 400/350m Row

Performance:
See Fitness

SATURDAY:

Fitness:

5 Rounds for reps: In Pairs
1 minute per movement, 2 minutes rest between rounds
Toes to Bar
Dumbbell Snatch
Single Dumbbell Thruster
Calorie Air Bike
2 minutes Rest

Dumbbell: 22.5/15kg

 

Performance:
5 Rounds for reps: In Pairs
1 Minute per movement, 2 minutes rest between
Toes to Bar
Power Snatches
Thrusters
Calorie Air Bike
2 minutes Rest

Barbell: 35/25kg

Weightlifting:
1. 5 Min OTM Snatch: 2 @ 50%
then
OT2Mx10: Snatch
Odd Interval: 2 @ 72%
Even Interval: 2 @ 77%, 82%, 87%, 92%, 2RM
*2% up on 2 weeks ago

2. Press Week 11: OT2M - 5x75%, 3x85%, 1+x95% - Third wave additional loading.

3. Alternating "OTM" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 55% of 1RM Back Squat

Competition Club:

No Comp Class this week. Hit the WOD

SUNDAY:
9am CrossFit:
Fitness:
1. OTMx10: 3 Weighted Chest to Bar Pull Ups

2. 15 Min AMRAP:
20 Calorie Row
15 Ring Rows
10x10m Farmers Carry 32/24kg
5x5m Prowler Push/Pull 80/60kg

Performance:
1. OTMx10: 3 Weighted Chest to Bar Pull Ups

2. 15 Min AMRAP:
20 Calorie Row
15 Ring Rows
10 DB Clean and Jerks (22.5/15kg)
5x5m Prowler Push/Pull (80/60kg)

10am: Gymnastics: Ring Muscle Ups

(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.

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts