November 7, 2019

Please reload

Recent Posts

Royal Show Arrangements

September 1, 2019

1/10
Please reload

Weekly Workouts 12-18 August 2019

August 11, 2019

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

MONDAY: 

Fitness:
15 Min AMRAP
10 Box Step Over 22.5/15kg 24/20"
10 Single Arm KB Swing (each arm)
5 Right Arm KB Split Squat
5 Left Arm KB Split Squat
5 Strict Muscle Ups
KB: 32/20kg

Post: 5 Rounds, 1 min work 1 min rest
KB Forearms Barbell Twists

Performance:
15 Min AMRAP
10 Box Step Over 22.5/15kg 24/20"
10 KB Snatch (5 each arm)
5 Right Arm KB Split Squat
5 Left Arm KB Split Squat
5 Strict Muscle Ups
KB: 32/20kg

Post: 5 Rounds, 1 min work 1 min rest
KB Forearms Barbell Twists

Sweat:
OT5Mx6 Rounds
200m Run
15/12 Cal Row
15/12 Cal Bike
15/12 Cal Bike
*4 Min cap on each round

Post: 5x10 Ab Wheels

Weightlifting:
1. Clean and Jerk [OT2M]
2x 50%, 60%, 70%, 80%,
1x 85%, 90%, 85%, 80%, 80%, 80%

2. Clean Pull [OTM]
10x1x90%

3. Back Squat Week 15: OT2M
5x75%, 3x85%, 1+ x 95% @ Wave 4 loading
+
5x10 Elevated (2x Blue Plates) Reverse Back Rack Lunges @ 40% of Back Squat 1RM

TUESDAY:

Fitness
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (9/6kg)

Performance:
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
30 Wallballs (12/9kg)

WEDNESDAY:

Fitness:
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (102.5/70kg)
15/12 Calorie Assault Bike

Performance:
See Fitness

Sweat:
"300"
1 minute work, 1 minute rest
Goal is 300/250m Row within the minute. If you miss, drop down to 250/200m.
Workout will continue until everyone has missed the target or 60 minutes elapses, whatever comes first.

Weightlifting:

1. Hang Power Snatch + Power Snatch
8x(1+2) ≤ 75% [OT90 Sec]

2. Power Clean + Push Press: 5x(1+5) -
Start at 50% of Push Press and build [OT90 Sec]

3. Deadlift Week 15: OT2M5x75%, 3x85%, 1+ x 95% @ Wave 4 loading
+
5x10 Weighted Hip Extensions (aim to add a little bit to each set from last week).

THURSDAY:

Fitness:

1. 5 Rounds for quality:
20 Second L Sit
5 Kettlebell Wrist Curls

2. 15 Min AMRAP In Pairs:
40 Cal Bike
20m Backwards DB Bear Crawl 22.5/15kg
30 sec Side Plank (left)
30 sec side Plank (right)
20m Forward DB Bear Crawl 22.5/15kg
40 Cal Ski
*One person working at time except the planks which are together.

 

Performance:

See Fitness

Gymnastics:
Bar Pull over and Strict Pull Ups

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

(Fun Kit) FRIDAY:

Fitness:
1. 2 Min AMREP:
Left Leg Step Ups 24/20"
2 minutes rest
2 Min AMREP:
Right Leg Step Ups 24/20"

2. 3 Rounds:
20 Dumbbell Snatches (22.5/15kg)
75 Double Unders
Directly Into…
3 Rounds:
12 Dumbbell lateral Burpees
21/15 Calorie Row

Performance:
1. See Fitness

2. 3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (22.5/15kg)
12 Lateral Dumbbell Burpees

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)

Fitness:

In Pairs:
10 Rounds: (alt partner each round)
12 Russian KB Swings 32/24kg
9 Box Jumps
6 Push Ups

then
50/40 Cal Ski

then
50/40 Cal Bike
*Barbell 70/47.5kg

 

Performance:
In Pairs:
10 Rounds: (alt partner each round)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

then
50/40 Cal Ski

then
50/40 Cal Bike
*Barbell 70/47.5kg

Weightlifting:
1. Snatch [OT2M]
2x 50%, 60%, 70%, 80%,
1x 85%, 90%, 85%, 80%, 80%, 80%

2. Snatch Pull [OTM}
10x1x90%

3. Press Week 15: OT2M5x75%, 3x85%, 1+ x 95% @ Wave 4 loading
+
5x5 Single Arm Barbell Press (aim to add a little more to each set from last week).

Competition Club:

0 Min
1. 5 Rounds for time:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell - 70/47.5kg
*15 Min Cap

20 Min:
OT2M
5 Rounds:
300/250m Row

5 Rounds:
300/250m Ski

5 Rounds:
600/500m Bike

SUNDAY:
9am CrossFit:
1. 5 Rounds:
Max Deck Press @ either 25kg, 50kg or 75kg
superset
10 Hanging DB Walking Lunges 22.5/15kg. Score is total kg

2. 15 Min AMRAP
20/15 Cal Row
150m Run
10 Jumping Lunges
5 Strict Chest to Ring Pull Ups

10am: Gymnastics: Bar Pull over and Strict Pull 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