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Weekly Workouts 16 - 22nd September

September 15, 2019

Upcoming Events/Info
26th October: CrossFit Claremont do True Grit - Get your regos in! (the 10.30am slot is full, book into the 10.15am instead and you can just wait)

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.

If you would like access to our Competitors/Extra's program, ask a coach.

MONDAY:
1. 4 Rounds alt E 90 seconds
5 Box Touch Downs
2-13 Pike HSPU

2. 20 Min AMRAP:
50 Alt Step Ups
40/32 Calorie Row
30 Push Ups
20 Box Jumps
3x10m Handstand Walk or 100m Bear Crawl

Strength Class:
1. Half Kneeling Landmine Press 5-5-5-5-5

2. S5 20 Rep Squat:3x5 Warm up sets as required
then,
20x70% of 5RM

3. OT2Mx5: Max Unbroken Australian Pull-Ups

TUESDAY:
5 Rounds OT2M:
15 DB Deadlift
15 Hollow Rocks

4 Rounds of each distance, each for time - OT2.5 mins
400m Run
300m Run
200m Run

WEDNESDAY:
1. 5 Rounds for reps OT2M
Max Unbroken Bent over DB Row 22.5/15kg
superset with
10 cossack squats.
*Add DB if you can get below parallel.

2. In Pairs: 20 Rounds for time:
10 Double DB Front Squats 22.5/15kg
20/15 Calorie Row
*Alt partner each round, 35 min cap

Strength Class:
1. 5 Rounds: 5 DB Press + 5 DB Push Press + 5 DB Push Jerk

2. S6 20 Rep Squat: 3x5 Warm up sets as required
then,
20x75% of 5RM

3. 5 Min AMRAP:
Kettlebell Double Clean and Jerk 32/20kg
Compare to 

THURSDAY:
1. 4 Giant Sets
5 Landmine Press
5 Landmine Push Press
5 Landmine Single Arm Row

2. In teams of 3 for time:
300m Sandbag Carry 65/45kg
300m DB Walking Lunge 22.5/15kg
300m Sled Drag 60/40kg
*The team will be carrying a set of 22.5/15kg DBs, if they touch the ground at any point, complete a 850m Run

FRIDAY:
1. Choose your own adventure:
10000m Row
or
10000m Ski
or
20000m Bike Erg

First in best dress for preferences ;)

SATURDAY: (CrossFit 7.30 & 8.30am, Run Club at 9.30am)
In Pairs:
3x9 Min AMRAPs, 1 min rest between

1. 30/24 Calorie Bike
20 KB Swing 32/24kg

2. 30/24 Calorie Row
20 Lateral C2 Burpees

3. 30/24 Calorie Ski
20 DB Thrusters 22.5/15kg"

SUNDAY:

9am Swim Club @ Claremont Pool. Please try to reserve a spot via Zen Planner.

 

 


 

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