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Weekly Workouts 4-10 November

November 3, 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 are doing the Open wod today, I would advise you get in early and get warm, there will be some stuff to do written down. With 2x20 minute heats it's not sufficient to effectively warm up for a workout like this and most of the warm up will contain details on standards and logistics. 

Fitness:
In 20 minutes:
Buy In:
30 Box Jumps 24/20"
15 Clean and Jerks 43/29kg
Then, AMRAP
30 Box Jumps 24/20"
15 Clean and Jerks 60/40kg
10 Lateral Burpees

Performance:
20.5 For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes

Sweat:
In 2 teams:
30 Min AMRAP
10,20,30,40,etc
Bike Erg
Russain Swing 32/24kg
Row Cals
Burpees Over Rower*
150m Run every time you change partner.

Weightlifting:
1. BTN Push Press + Overhead Squat 5x(3+3)

2. Pause Back Squat + Back Squat 5x(1+2)
*Build from 75% of Back Squat 1RM

3. 5 Rounds, alt OTM
10 RDL's
5 Seated Box Jumps

TUESDAY:

Fitness
For time: 21-15-9
Pull Ups
Front Squats 42.5/30kg

then

9-15-21
Front Rack alt Lunges
Row Calories 

Performance:
For time:
21-15-9
Chest to Bar Pull Ups
Thrusters 42.5/30kg

then

9-15-21
Overhead alt Lunges
Row Calories

WEDNESDAY:

Fitness:
8 Rounds for reps
30 seconds Max Airbike Cals
30 seconds rest
30 seconds Max Row Cals
30 seconds rest
30 seconds Max Ski Cals
90 seconds rest

Compare to 8/8/19
Chris B 397
Siobhane B 217

Performance:
See Fitness

Sweat:
1. 3 Rounds:
20 Hip Raises
15 Med Ball Leg Curls
10 Ab wheels

2. OT3Mx8: 50m Prowler Sprint 40/30kg

Weightlifting:
1. Power Snatch: Hit last weeks weight for 3 doubles.

2. Jerk: Jerk Dip + Jerk 5x(1+1) x 85%

3. Front Squat: 3x70%,80%,90%, 1 more rep then last week at 100%, then back down (3x90%,80%,70%)

 

THURSDAY:

Fitness:
For Quality and load: 3 Rounds OT2M:
5 Wall Walks
10 Strict Chest to Bar Pull Ups
20 Deadlifts
60 seconds of Tuck Holds

Performance:
See Fitness

Gymnastics: First week of Ring Series - Skin The Cat, False Grip Pull and Front Lever. Get down to work on/towards Muscle Ups

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

(Fun Kit) FRIDAY: 

*6.30pm tonight is Friday Night Lights for 20.5. This or Monday during the WODs is your chance to complete this workout :)

Fitness:
1. Front Squat 5x6
*Aim to use the same loads as last week

2. Karen
For time: 150 Wall Balls 9/6kg

Compare to 8/9/2016
Liz 5.30
Ben L 5.25

Performance:
See Fitness

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

Fitness:
In Pairs: OT3M alternating for 27 minutes.
- Airbike
- Alt Single Arm OH Lunge 22.5/15kg
- Ski Erg
*Every 3 minutes both partners complete a 200m Run and then 15 down ups, then as many reps in the remaining time of the given movement.

Performance:
See Fitness

Weightlifting:
1. Snatch
3x50%,60%,70%,75%,80%,(4x3x85%)

2. Clean and Jerk
3x50%,60%,70%,75%,80%,(4x3x85%)

3. Front Squats from Friday,
or if already done,
Elevated Split Squat 3x10
*Use last weeks loads.

Competition Club:
TBA depending on 20.5. A reminder we are not doing the Open on Saturday this week, it will be on Friday night lights (6.30pm Friday evening) or during Monday's class. No sign in required for Friday Night Lights.

SUNDAY:

9am CrossFit
4 Rounds OT6M
700/600m Row
25 DB Snatch
Max Double Unders in the remaining time
*5 minutes to get as many reps as possible. 1 minutes rest between rounds.

10am: GymnasticsFirst week of Ring Series - Skin The Cat, False Grip Pull and Front Lever. Get down to work on/towards Muscle 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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