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Weekly Workouts 18-24th November

November 16, 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:
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (24/16kg)
21 Front Squats (35/25kg)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (24/16kg)
15 Front Squats (42.5/30kg)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (24/16kg)
9 Front Squats (52.2/35kg)

Performance:
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (24/16kg)
21 Thrusters (35/25kg)

Rest 4 Minutes

AMRAP 4: 15/10 Calorie Row
15 Kettlebell Swings (24/16kg)
15 Thrusters (42.5/30kg)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (24/16kg)
9 Thrusters (52.2/35kg)

Sweat:
OT2M for 30 minutes: (Sweat Lord Challenge)
Movement 1: 400/300m (500/400m) Row
Movement 2: 20/15 (30/22) Cal Airbike
Movement 3: 25 (30) Down Ups

Weightlifting:
1. 20 minutes to find a 1RM Push Press

2. Week 1/5 of Back Squat tempo work: 5x5x72% @ 30X1 (OT3M)

3. OT90 Seconds
Snatch Pull 5x1x100%
straight into
Clean Pull 5x1x100%

TUESDAY:

Fitness
1. 4x20 Shoulder Taps

2. 6x400m Run (OT3M)
Accumulate 3 False Grip Strict Chest to Ring Pull Ups in between runs,

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. 20 minutes to find a 1RM Front Squat

2.
0 Min: 100m Row TT
3 Min: 250m Row TT
10 Min: 500m Row TT

Performance:
See Fitness

Sweat:
OTMx24 alternating
M1: 50 Double Unders
M2: 20 Double DB Deadlifts
M3: 20 Med Ball Jacknifes
M4: 20 Jumping Lunges
M5: Max Burpees
M6: Rest


Weightlifting:
1. 20 minutes to find a 1RM Power Clean

2. If you didn't do today's WOD, do the Front Squat
or
1RM Power Snatch

THURSDAY:

Fitness:
5 Rounds: 4 minutes work, 2 minutes rest.
20 10m Shuttle Runs
20/15 Calorie Airbike
Max Calorie Ski in the remaining time

 

Performance:

See Fitness

Gymnastics:
Ring Muscle Ups

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

(Fun Kit) FRIDAY:

Fitness:
10 Rounds for time:
150m Run
7 Chest to Bar Pull Ups
7 Goblet Squats 32/20kg
7 Push Ups

Performance:
"Bulger"
10 rounds for time of:
150m Run
7 Chest-to-bar Pull ups
7 Front Squats 60/42.5kg
7 Handstand Push-ups

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

Fitness:

In Pairs: 20 Min AMRAP:
30/20 Calorie Ski
30m DB Walking Lunge (22.5/15kg Hanging)
30 Toes Through Rings
300m Run

 

Performance:
See Fitness

Weightlifting:
First Prep Phase soft Max. (Cycle peaks for super total).

1. Heavy Single Snatch

2. Heavy Single Clean and Jerk

Competition Club:

No comp class today with a big crew down at Chasing Better. Let's get down there and support them. Give yourself a break after a few tests this week and a stressful period.

SUNDAY:
9am CrossFit:
1. 4 Rounds: 30 on, 60 off Hollow Rocks

2.15 Min AMRAP
20 Russian KB Swings 24/16kg
20 Sit Ups
20m Dead Ball Bear Crawl Push 20/12kg
20/15 Calorie Bike

10am: Gymnastics:
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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