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Weekly Workouts 19-25th August 2019

August 18, 2019

Upcoming Events/Info
31st August: CrossFit Claremont In-House Social Comp
26th October: CrossFit Claremont do True Grit - Get your regos in!

Check the Events page for more info - https://www.crossfitclaremont.com.au/blog/category/Events

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

MONDAY: 

Fitness:
1. Clean: Build to a Heavy Single

Compare to 3/4/2019

Nass 160kg
Kat 92kg

2. 12 Min AMRAP
21-15-9
Russian KB Swing
Goblet Squat
Toes to Bar
KB: 32/24kg

Performance:
1. See Fitness

2. 12 Min AMRAP
21-15-9
Hang Power Clean
Front Squat
Toes to Bar
Barbell 42.5/30kg

Sweat:
For time:
300/250 Calorie Ski
*EMOM 3 Devil Press 22.5/15kg
**40 Min Cap
***If you aren't are these checkpoints, then subtract 1 Devils Press and continue
10 Min: 100/80
20 Min: 180/145
30 Min: 260/210

Weightlifting:

1. Build to a Heavy Single Back Squat

2. Build to a Heavy Clean

3. If you did the Clean in the class, work up to a 5RM Supported Barbell Row

TUESDAY:

Fitness
Monkey Business
4 Rounds:
400 Meter Run
20 SA Dumbell Hang Clean & Jerks (22.5/15kg)
15 Chest to Bar Pull-ups

Post: 5x10 Thigh Taps

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Deadlift: Build to a Heavy Single
Compare to 17/12/18
Jason 240kg
Liz B 150kg

2. 7 Min AMRAP:
AMRAP 7:
5 Deadlifts 102.5/70kg
15 Wall Balls 9/6kg

Performance:
1. See Fitness

2. "Optimus Prime"
AMREP 7: Wall balls (9/6kg)
On the Minute: 5 Deadlifts (102.5/70kg)
Compare to 16/11/19
Sean S: 139
Liz B: 157

Sweat:
"Rise of the Machines"
100/80 Calorie Ski
200/150 Calorie Bike
300/250 Calorie Row

Weightlifting:
1. Build to a heavy Deadlift

2. Build to a heavy Snatch

3. (If you did the Deadlift in Class) Work up to a Heavy 10m Farmers Carry

THURSDAY:

 

Fitness:

21-15-9
400m Run
Burpee onto a plate

3 minutes rest

21-15-9
Row Calories
Burpees Over Rower

3 minutes rest

21-15-9
Ski Calories
Bar Facing Burpees

Performance:
See Fitness

Gymnastics:
Toes to Bar and Straight Arm Pulling

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

(Fun Kit) FRIDAY:

Fitness:
90 Kettlebell Swings 32/24kg
30 Strict Pull Ups
90 Calorie Bike

Post: For load: 4x30 Sec Farmers Hold

Performance:
"The Standard"
30 Clean and Jerks
30 Muscle Ups
30 Power Snatches
Barbell 61/43kg 

Post: For load: 4x30 Sec Farmers Hold

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

Fitness:

Teams of 2:
31 Min AMRAP
8 Thrusters 42.5/30kg
2 Rope Climbs
11 Box Jumps 24/20"
*400m Continuous run operating while the other is on the AMRAP.

 

Performance:
"31 Heroes"
Teams of 2 - 31 Min AMRAP:
8 Thrusters (70/47.5kg)
6 Rope Climbs (15')
11 Box Jumps (30/24)
*400m Continuous Dead Ball Run (20/15kg) operating during workout.

Weightlifting:
1. Build to a Heavy Single Press

2. Build to a Heavy Jerk

Competition Club:

1. "First Cut"
4 Rounds:
400m Run
3 legless Rope Climbs
7 Squat Snatches 83/60kg
*20 Mn Cap

2. "Second Cut"
800m Row
66 KB Jerks 16/12kg
132ft Handstand Walk (3x13m UB)
*10 Min Cap

SUNDAY:
9am CrossFit:
2 Rounds for time: 1000m Row into 21-15-9 Dumbbell Deadlifts 22.5/15kg Overhead Sit Ups 15/10kg"

10am: Gymnastics:
Toes to Bar and Straight Arm Pulling


(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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