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Weekly Workouts 11-17th November 2019

November 12, 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: 

Fitness:
20 Min AMRAP:
10 DB Deck Press 22.5/15kg
20 Goblet Squat 22.5/15kg
30 Calorie Row

Performance:
For time:
40 Muscle Ups
80 Calorie Row
120 Wall Balls 9/6kg 10/9 ft

Sweat:
100/75 Calorie Airbike
75 Assisted Box Jumps
100/75 Calorie Ski
75 Med Ball Alt. Step Ups 9/6kg
100/75 Calorie Bike Erg

Weightlifting:
1. SG Shrug + Power Snatch: 6x(2+1)x80%

2. Pause Back Squat + Back Squat
5x(1+2) each set at 85% of your heaviest set from last week.

3. 5 Rounds, alt OTM
5 RDL's
5 Press, build from 75%

TUESDAY:

Fitness
1. Handstand Skill: Box Kick Up Drill

2. 3 Rounds for time:
Row 500m
21 Burpees
400m Run

Compare to 01/09/2017
Ben L: 16.09
Liz B: 14.37

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Deadlift: Build to a Heavy Double

2. 15 Min AMRAP
3 Deadlifts 80/55kg
3 Strict Pull Ups
3 Box Jumps 30/24"

Performance:
1. Hang Power Clean + Power Clean: Build to a Heavy

2. 15 Min AMRAP
3 Power Cleans 80/55kg
3 Strict Pull Ups
3 Box Jumps 30/24"

Sweat:
OTMx20 alternating
M1: 50 Double Unders
M2: 25 Sit Ups
M3: Max Calorie Bike
M4: Rest

Weightlifting:
1. Power Snatch + Snatch: 8x(1+1)x80%

2. Jerk: Jerk Drive + Jerk 5x(1+1) x 88%

3. Front Squat: 3x75%,85%,95%, 1 more rep then last week at 100%, then, 3x95%,85%,75%

THURSDAY:

Fitness:
1. Weighted Ring Dips 5x5 OT90 Sec

2. 20 Min AMRAP:
Row 250m
25 Push Ups

 

Performance:

See Fitness

Gymnastics:
Ring Swings and Kipping Ring Dips

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

(Fun Kit) FRIDAY:

Fitness:
"White"
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes to bar
21 Plate Overhead Walking Lunges 20/10kg
400m Run

Compare to 12/4/14
Jason 22.58
Siobhane 31.59

Performance:
See Fitness

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

Fitness:

20 Min AMRAP In Pairs:
40 Calorie Airbike
30 Kettlebell Swing 32/20kg
20 Box Step Overs 22.5/15kg
10 Strict Pull Ups (other partner must be hanging)

 

Performance:
20 Min AMRAP In Pairs:
40 Calorie Airbike
30 Clean and Jerks 50/35kg
20 Box Step Overs 22.5/15kg
10 Bar Muscle Ups

Weightlifting:
1. Snatch 3x70%,2x,80%,85%,90%, 1x92%,95%,90%,80%

2. Clean and Jerk 3x70%,2x,80%,85%,90%, 1x92%,95%,90%,80%

3. Clean Pull: 5x1x105%

Competition Club:

Group Decision :)

SUNDAY:
9am CrossFit:
1. 4 Rounds OT2M 
5 Dragon Flags

2. 20 Min AMRAP:
35 Second Tuck Hold
30 Second Hang
25 Burpee Box Jumps 24/20"
20 Calorie Ski
15 Toes to Rings

10am: Gymnastics:
Ring Swings and Kipping Ring Dips

(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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