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Weekly Workouts 2-8th December 2019

November 30, 2019

Upcoming Events/Info

14th December: 12 Days of Christmas WOD

15th December: Weightlifting WA Open Weightlifting Compeition.

21st December: Christmas Party / Nass' going away party. Details here

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:
Skill: Single Arm Wall Handstand

AMRAP 16:
15 Front Squats (43/30kg)
30 Double Unders
15 Deadlifts (42.5/30kg)
30 Double Unders

Performance:
Skill: Single Arm Wall Handstand

AMRAP 16:
15 Overhead Squats (43/30kg)
30 Double Unders
15 Deadlifts (42.5/30kg)
30 Double Unders

Sweat:
Mikko Triangle
10 Rounds:
1 Min Airbike Calories
1 Min Row Calories
1 Min Ski Calories
1 Min Rest

Hold the same number across all movements and sets.

Weightlifting:
1. Tempo Back Squat Cycle - Week 3/5
6x3x82% of 1RM @ 30X1

2. Push Press Wave 1 Week 2:
3x 70%, 80%, 3+ x 90%
then
5x5x70%

3. OTMx5: 4 Muscle Snatch (add 10% to each set from last week)
1 minute rest
OTMx5: 2 Snatch Pulls @ 108%

TUESDAY:

Fitness
1. 4 Rounds for Quality OTM:
10 Ring Rows
10-20 Second Ring Support
*Each set alternate between top and bottom of ring.

2. 3 Rounds:
800m Run
600 Meter Row
400 Meter Bike
20 Burpee Box Jump Overs (24"/20")

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Front Squat Wave 1 Week 2:
3x 70%, 80%, 3+ x 90%
then
5x5x70%

2. 12 Min AMRAP
10 Russian KB Swings 32/20kg
5 Toes to Bar
10 Goblet Squats 32/20kg
5 Toes to Bar
10 Seated DB Z Press 15/10kg
5 Toes to bar

Performance:
1. See Fitness

2. "Randy Savage"
AMRAP 12:
3 Rounds of "Macho Man" (60/42.5kg)
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

Sweat:
24 OTM Alt OTM
50 seconds work, 10 seconds rest
A. 250/200m Row
B. 12 Burpees
C. Max Bike Erg Calories

Weightlifting:

1. Front Squat Wave 1 Week 2: 3x 70%, 80%, 3+ x 90%
then
5x5x70%

2. Power Clean Wave 1 Week 2:
3x 70%, 80%, 3+ x 90%
then
5x5x70%
*If you did Front Squats in a the class, do the Power Clean first then do 8x3 Weighted Chest to Bars at 30% of 1RM instead of Power Cleans second.

3. Split Press 5x6 with last weeks loads.

THURSDAY:

Fitness:
1. Deck Press: Build to a Heavy 5
then
Max Reps at 70% of that

2. Moderated Intensity:4 Rounds OT6M  
1 minute handstand hold
350/300m Ski
350/300m Airbike In this workout each round must be faster then the previous round, if it's slower, the workout is over. Except however the 4th round, that must be within 5 seconds of the first round.

 

Performance:

See Fitness

Gymnastics:
Rope Climbs and Double Unders

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

(Fun Kit) FRIDAY:

Fitness:
"Singled Out"
3 Rounds:
1 Minute Wallballs (9/6kg)
1 Minute Alternating Dumbbell Snatches (22.5/15kg)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (22.5/15kg)
1 Minute Calorie Row
1 Minute Rest

Performance:
"Singled Out"
3 Rounds:
1 Minute Wallballs (12/9kg)
1 Minute Alternating Dumbbell Snatches (30/22.5kg)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (30/22.5kg)
1 Minute Calorie Row
1 Minute Rest

SATURDAY: 

Fitness:

In Pairs: 20 Min AMRAP
50 Sit Ups
400m Run (together)
30 Single DB Box Step Overs 24/20" 22.5/15kg
20 Chest to Bar Pull Ups

 

Performance:
In Pairs: 20 Min AMRAP
50 Med Ball Sit Ups 9/6kg
400m Run (together)
30 Double DB Box Step Overs 24/20" 22.5/15kg
20 Bar Muscle Ups

Weightlifting:
1. Snatch 2x70%, 75%, 1x 80%, 85%, 92%, 97%, 102%, 97%, 92%

2. Clean and Jerk 2x70%, 75%, 1x 80%, 85%, 92%, 97%, 102%, 97%, 92%

3. Clean Pull 5x1x120%

Competition Club:

1. #tttTD23

For time:
10-8-6-4-2
Bar Muscle Up
Cluster 70/47.5kg
5m UB Handstand Walk after each movement

2. 12 Min AMRAP In Pairs: Complete a full rep range of each movement before switching.
3,6,9,12,etc
Calorie Airbike
Calorie Row

SUNDAY:
9am CrossFit:
For time:
1000m Run
5 Rope Climbs
800m Run
4 Rope Climbs
600m Run
3 Rope Climbs
400m Run
2 Rope Climbs
200m Run
1 Rope Climbs

10am: Gymnastics:
Rope Climbs and Double Unders

(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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