November 7, 2019

Please reload

Recent Posts

Royal Show Arrangements

September 1, 2019

1/10
Please reload

Weekly Workouts 22-28th July 2019

July 21, 2019

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

MONDAY: 

Fitness:
1. 9090 Ys 5x5

2. For time: 21-15-9
Deadlift (60/42.5kg)
Front Squat (60/42.5kg)
Ring Dip

Performance:
1. See Fitness

2. "Elizabeth"
For Time 21-15-9:
Squat Cleans 60/42.5kg
Ring Dips

or

"Queen Elizabeth"
For Time 12-9-6:
Ring Muscle-Ups
Squat Cleans 82.5/60kg

Sweat:
In Pairs For time: (30 min cap)
45-35-25-15-5
Calorie AIrbike
Assisted Box Jump Over
Calorie Row
Alt. Db Snatch 22.5/15kg
Calorie Ski

Post: 5 Rounds: 20 work, 40 rest
Paralette Tuck Holds

Weightlifting:
1. Tall Snatch + Drop Snatch 10x1 OTM
Start at 30%, go no higher than 60%

2. Snatch + Pause OHS (2 sec): 6x1x80%, + 2 sets to build (not max) [OT90sec]

3. Back Squat Week 12: OT2M 5x5 @ 70%
+
3x20 Banded Leg Extension

TUESDAY:

Fitness
3 Rounds for time:
200m Run
4 Rope Climbs
200m Run
8 Bar Muscle Ups
200m Run
8 Devil Press 22.5/15kg


Performance:
3 Rounds for time:
200m Run
4 Short Rope Climbs
200m Run
8 Bar Muscle Ups
200m Run
8 Devil Press 22.5/15kg

WEDNESDAY:

Fitness:
1. 3x10 Bridge Ups

2. For Time:
50/35 Calorie AirBike
...
Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
...
Directly into:
50/35 Calorie AirBike

Performance:
See Fitness

Sweat:
3x 6 Min AMRAP, 2 minutes rest between
40/35 Calorie Row
30 Second Wall Squat Hold
25 Blessing Step Ups
20 Russian Swings 32/24kg

Finisher: Head to Head 5 Min Max Calories on Ski.
*Half the team no skiing must be in a plank hold.

Weightlifting:
1. Clean Pull Under 10x2 OTM
*Increase load every second set. Start at 40%, go no higher than 60%

2. Clean + 2 Jerk: 6x1x80%, + 2 sets to build (not max) [OT90sec]

3. Deadlift Week 12: OT2M 5x5 @ 70%
+
3x20 Banded Hamstring Curl

THURSDAY:


 

 

 

Fitness:

1. Front Foot Elevated Split Squat 5x5 [OT2M]
*If you did these last Monday, try to add a little bit to each set

2. 3 Rounds for time:
16 Strict Pull Ups
16 Barbell Alternating Step Ups 30/20kg
2 minutes rest between rounds

Round 1: Rings
Round 2: Pronate Bar Grip
Round 3: Supine Bar Grip

Performance
See Fitness

Gymnastics:
Cycle Re-Test
1. 5 Minutes Max Muscle Ups
2. 5 Minutes Max Strict Handstand Push Ups
3. 5 Minutes Max Toes to Bar
4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk
5. Max L-Sit Hold
6. Max Tuck Hold

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

(Fun Kit) FRIDAY:

Fitness:
10 Rounds:
7 Power Cleans (60/42.5kg)
7 Bar Facing Burpees
200m Run

Performance:
10 Rounds: 
7 Power Clean and Jerks (60/42.5kg)
7 Bar-Facing Burpees
200 Meter Run

SATURDAY:

Fitness:

Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings 32/20kg
Wall balls 10/9ft 9/6kg
*Alternate partner each movement

 

Performance:
See Fitness

Weightlifting:
1. Power Snatch + Power Clean + Push Jerk: 15 Minute to build to a heavy.
*Dump after the Power Snatch.

2. Alternating OTM x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 58% of 1RM Back Squat - This is a 3% increase from last week.

3. Press Week 12: OT2M: Supine Z Press 5x5
+
3x20 Banded Tricep Push Downs


Competition Club:

1. With a running clock:
0 Min:
10 Muscle Ups
10 Clusters 60/40kg
10 Squat Cleans
10 Bar Muscle Ups
10 BBJO 24/20"

5 Min:
Rest

10 Min:
5 Muscle Ups
5 Clusters 60/40kg
5 Squat Cleans
5 Bar Muscle Ups
5 BBJO 24/20"

2. Todays class WOD, however not in pairs.

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

9am: CrossFit:
1. 4x10 Single Arm DB Row

2. In teams of 3: 20 Min AMRAP
90/65 Calorie Bike
30 Toes to Rings
30 Ring Touching Burpees
30 Calorie Ski

10am: Gymnastics:
Cycle Re-Test
1. 5 Minutes Max Muscle Ups
2. 5 Minutes Max Strict Handstand Push Ups
3. 5 Minutes Max Toes to Bar
4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk
5. Max L-Sit Hold
6. Max Tuck Hold


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

 

11am: Mobility Class

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts