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Weekly Workouts 14-20th October 2019

October 13, 2019

*We are back at the Showgrounds and running our normal schedule

Upcoming Events/Info

The Open - 12th of October to 4th of November

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 are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.

MONDAY: 

Squat Hold Day 14: 30, 60, 90, 120*30 seconds rest between each set

Fitness:

"Open 20.1"
10 Rounds:
8 Ground to Overhead (43/29kg)
10 Bar-Facing Burpees
*15:00 Time Cap

Performance:
See Fitness

Sweat:
Half Mikko: 5 Rounds for reps
1 Min Calorie Airbike
1 Minute Calorie Row
1 Minute Calorie Ski
1 Minute Rest
*Start 2 below your best score and increase by 1 Calorie each round…

Post: 10 Min alt OTM
Odd: 5 Ab Wheels
Even: 20 Banded Hip Thrusts

Weightlifting:
1. Snatch Drops + Snatch balance 3x(3+2) (light and fast)

2. Snatch Balance 5x2 [OT90s] (go heavier)

3. 10 minute to build to a heavy but quality:
Hang Snatch + Snatch + Overhead Squat with 2 sec Pause

4. Pause Front Squat (2 sec) + Front Squat: 5x(1+1)

TUESDAY:

Squat Hold Day 15: 30, 60, 90, 120 *15 seconds rest between each set

Fitness
AMRAP 20:
100 Double Unders
50 Goblet Squats 20/16kg
40 Calorie Row
30 Russian KB Swings 20/16kg
20 Toes to Bar
10 Chest to Bar Pull Ups

Performance:
AMRAP 20:
100 Double Unders
50 Wallballs (9/6kg)
40 Calorie Row
30 Alternating Dumbbell Power Snatches 22.5/15kg
20 Toes to Bar
10 Bar Muscle-ups

WEDNESDAY:

Squat Hold Day 16: 3x2 min on on, 30 seconds rest between

Fitness:
0 Min: (15 Min Cap)
5 Rounds for time:
15/12 Calorie Bike
12 Dumbbell Push Ups
9 Deadlifts 100/70kg

20 Min: (3 Min Cap)
For time:
20m Double DB (Front Rack) Walking Lunge 22.5/15kg
25/20 Calorie Bike Calories

Performance:
0 Min: (15 Min Cap)
5 Rounds for time:
15/12 Calorie Bike
12 Strict Handstand Push Ups
9 Deadlifts 100/70kg

20 Min: (3 Min Cap)
For time:
20m Double DB (Front Rack) Walking Lunge 22.5/15kg
25/20 Calorie Bike

Sweat:
20 Min AMRAP
Buy In: 150 Steps Ups

In time remaining
AMRAP
20/16 Cal Row
10 Single Arm DB C&J 22.5/15kg
10 Lateral Burpees over C2

Post: 10 minute moderate Bike or Row, should have a fair bit more to give.

Weightlifting:

1. Clean Pull Under 5x3 [OTM]

2. Power Clean + Clean 20x(1+1) [OTM]
1-4 mins: 50%
5-8 mins: 60%
9-12 mins: 70%
13-16 mins: 80%
17-20 mins: Build to a heavy

3. 20 Minutes to find a 5RM Back Squat
Compare to 26/8/19

THURSDAY:

Squat Hold Day 17: 2x 2.30 on, 1 minute between

Fitness:
1. OTMx10: 3 Weighted Pull Ups

2. 5 Rounds:
200m Run
10 Box Step Overs 24/20"
10 Chest to Bar Pull Ups

 

Performance:

See Fitness

Gymnastics:
Headstands & Kipping Handstand Push Ups

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

(Fun Kit) FRIDAY:

Squat Hold Day 18: 2x 2 minutes on, 1 minute rest, 3 minutes on

Fitness:
1. Front Squat 5x5 [OT2M] Immediately after each set do 10 DB Deck Press

2. 5x500m Row [OT4M]
*Score is total time

Performance:
See Fitness

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

Squat Hold Day 19: 2x 2 minutes on, 30 seconds rest, 3 minutes on

Fitness:

20 Min AMRAP In Pairs - You Go I Go 3, 6, 9, 12, etc
Calorie Ski
Box Jumps (step down) 24/20"
Kettlebell Swing 24/16kg

 

Performance:
See Fitness

Weightlifting:
1. Snatch: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 80%, 85%, 80%

2. Clean and Jerk: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 80%, 85%, 80%

3. Front Squat + Pause Front Squat (2 sec) 5x(1+1)

*Try to do the same loads as Monday. 

Competition Club:

Open Workout 20.2

SUNDAY:

Squat Hold Day 20: (With pole assistance) 1 minutes on, 1 minutes off, 4 minutes on

9am CrossFit:
 1. Weighted True Ring Row 5x10
*Find a standard that allows you to get 10 reps.

2. 100 Double Unders
50 Sit Ups
200m Run
80 Double Unders
40 Sit Ups
200m Run
60 Double Unders
30 Sit Ups
200m Run
40 Double Unders
20 Sit Ups
200m Run
20 Double Unders
10 Sit Ups

Compare to 22/06/2017
Wacey 12.30
Liz 12.36

10am: Gymnastics: Headstands & Kipping Handstand Push 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.

 

 


 

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