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 26th - 1st September

August 25, 2019

Upcoming Events/Info
31st August: CrossFit Claremont In-House Social Comp (rego closes Thursday noon, no classes due to the event).
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. Back Squat: Work up to a 5RM

2. 15 Min AMRAP: In Pairs:
80 Wall Balls 9/6kg
80 Strict Sit Ups
10 Rope Climbs
*While your partner is working:
Wall Balls: Farmers Hold 32/24kg
Sit Ups: Wall Squat

Performance:
1. Back Squat: Work up to a 5RM

2. 15 Min AMRAP: In Pairs:
80 Wall Balls 12/9kg
80 Weighted Sit Ups 22.5/15kg
10 Short Rope Climbs
*While your partner is working:
Wall Balls: Farmers Hold 32/24kg
Sit Ups: Wall Squat

Sweat:
"Chasey" In 30 minutes
Pairs start on - in order, depending on total pairs > Ski, Row, Bike Erg, Ski, Row

Each one of those movements has a AIrbike Placed between them. The goal is for the partners to finish their movement, bridge the gap and then tag the pair in front. If tagged, that pair will complete a 400m run and then get back in on the workout.The team with the most tags minus being tagged wins.

First 10 minutes: 30 Calories per movement
Second 10 minutes: 20 Calories per movement
Third 10 minutes: 10 Calories per movement

Weightlifting:

1. Back Squat: Find a 5RM
*Work through your 531 Days and make aim to beat your best 5 in there somewhere.
(If you did this in the class, find your Front Squat 2RM).

2. OTMx20: Power Snatch + Snatch: 4 Sets each % @ 50%, 60%, 70%, 80%
then
10 minutes to build to a Snatch Heavy Double

TUESDAY:

Fitness
1. OT90 Sec x5 - Pause Clean Pull (above knee) + Hang Clean + Front Squat

2. AMRAP 15:
60 Double Unders
30/24 Calorie Row
7 Power Cleans
7 Front Squats
Barbell: 75/52kg

Performance:
1. See Fitness

2. "IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
Barbell: 75/52kg

WEDNESDAY:

Fitness:
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Row Calories
Push Ups
Airbike Calories
*Score is total reps

Post: 4 attempts to work up to a heavy barbell forearm curl

Performance:
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Airbike Calories
Strict Handstand Push-ups
Ski Erg Calories
*Score is total reps

Post: 4 attempts to work up to a heavy barbell forearm curl

Sweat:
In Pairs: 30 Min AMRAP
20 D Ball Slams 20/15kg
20/16 Ski Calories
20 Hanging DB Alt. Lunge 22.5/15kg
20 D Ball Russian Twists 20/15kg
20/16 Calorie Bike Erg
*Alt partner each movement

Post: Tabata Hollow Hold

Weightlifting:

1. Work up to a 5RM Press

2. For Time: 10 Min Cap
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

3. Build to a heavy: Front Squat + Jerk

THURSDAY:

Fitness:
1. Deadlift
3 Reps @ 70% 
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

2. AMRAP 16:
30 SA Dumbbell Hang Clean and Jerks (22.5/15kg)
25/18 Calorie Row
20 Burpees
15 Russian KB Swings 32/24kg

 

Performance:

1. See Fitness

2. "Hangnail" AMRAP 16:
30 SA Dumbbell Hang Clean and Jerks (22.5/15kg)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (110/75kg)

Gymnastics:
Kipping 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. Monthly Mission: Grip Strength Re-test
A. Max Unbroken Mat Pullups
B. Farmers Carry for time 32/20 or 24kg KBs
C. Max BW Bar Hang"

2. 12 Min AMRAP
10 Burpees
25 Double Unders
Compare to 15/12/15
Wacey 12 + 6 Burpees
Kim 9 + 10 Burpees

Performance:
See Fitness

SATURDAY: Key Party 2.0 

Day starts 7.30am, will run to around 1pm

 

SUNDAY:
9am CrossFit:

30 Min AMRAP:
32 Sit Ups
24 Wall Balls
16 Push Ups
8 Strict Pull Ups

10am: Gymnastics: Kipping 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