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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.
