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Weekly Workouts 28-3rd November 2019

October 27, 2019

Upcoming Events/Info
21st December: Christmas Party / Nass' going away party.

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: 

If you aren't registered for the Open

For time: 21-15-9
Deadlifts 100/70kg
Push Ups

then,

21-15-9
Lateral Burpees
Abmat Sit Ups
*9 minute Cap

If you are registered for the Open

For time:
21 deadlifts, 102/70kg
21 handstand push-ups
15 deadlifts, 102/70kg
15 handstand push-ups
9 deadlifts, 102/70kg
9 handstand push-ups
21 deadlifts, 143/93kg
50-ft. handstand walk
15 deadlifts, 143/93kg
50-ft. handstand walk
9 deadlifts, 143/93kg
50-ft. handstand walk
*9 minute cap

Sweat:
In teams of 3:
3 Rounds for time
100 Calorie Bike Erg
100 Calorie Ski Erg
100 Calorie Airbike
*Team of 2 does 70 Calories of each


Weightlifting:
1. Hang Power Clean 10x3 [OTM]

2. Box Squat
7x3
* Set height to just below parallel.
* 1s full stop at bottom.
* Aim to add a little to each set from last week

3. 5 Rounds, alt OTM
10 Barbell Rows
10 Barbell Z Press

TUESDAY:

Squat Hold Day 30: 5 minute hold

Fitness

20 Min AMRAP:
50/40 Calorie Row
50 Chest to Bar Pull Ups
40/30 Calorie Row
40 Burpee Box Jump Over 24/20"
30/20 Calorie Row
30 Bar Muscle Ups

Performance:
See Fitness

WEDNESDAY:

Squat Hold Retest

Fitness:
1. Landmine Squat 10x3 [OTM]

2. For time:
60 Wall Balls 9/6kg
40 alt Step Ups (1x22.5/15kg)
20 Front Squat 60/40kg


Performance:
1. Snatch 10x1 [OTM]

2. For time: 60 Wall Balls 9/6kg
40 Box Step Overs (2x22.5/15kg)
20 Snatch 60/40kg 


Sweat:
8 Rounds OT4M
30 seconds face down Chinese plank
12/9 Calorie Ski
30 Med Ball Russian twists 9/6kg
12/9 Calorie Airbike
*If a round takes over 3 minutes, reduce each calorie effort by 3 reps,


Weightlifting:
1. Pause Power Snatch (above knee) + Power Snatch: Build to a heavy but quality

2. Build to a Overhead Squat: Quality Triple, taken from the ground

3. Front Squat: 3x 70%,80%,90% then Max Reps at 100% of Clean

THURSDAY:

Fitness:
Monthly Mission: Freestanding Handstand Hold
1. Max Freestanding Hold
2. Max Straight Arm Frogstand 
3. Max wall handstand 

2. 5 Rounds for time:
10 Devils Press
15/12 Calorie Ski
200m Run (20 min cap)

 

Performance:

See Fitness

Gymnastics:
Handstand Walks

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

(Fun Kit) FRIDAY:

Fitness:
1. Front Squat 5x5
*Aim to add a bit to each set from last week and/or the week before.

2. 21-15-9
Toes to Bar
Front Squat 70/50kg

Performance:
See Fitness

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

Fitness:

In Pairs: 25 Min AMRAP:
40 Ring Push Ups
400m Run (both)
40 Calorie Ski
40 Kettlebell Swings 32/20kg
40 Calorie Bike
40 Double Dumbbell Deadlifts 22.5/15kg

 

Performance:
See Fitness

Weightlifting:
Weightlifting:
1. Snatch: 3x50%, 60%, 2x70%, 1x, 75%, 80%, 85%, 90%, 95%, 90%

2. Clean and Jerk: 3x50%, 60%, 2x70%, 1x, 75%, 80%, 85%, 90%, 95%, 90%

3. Split Squat: 3x10

Competition Club:

20.4

SUNDAY:
9am CrossFit:
2 Rounds for reps:
3 minutes Max Row Calories
1 minute rest
2 minutes Max Sit Ups
1 minute rest
1 minute Max Jumping Lunges

10am: Gymnastics:
Handstand Walks

(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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