January 21, 2020

January 21, 2020

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Weekly Workouts 9-15 December 2019

December 7, 2019

Upcoming Events/Info

14th December: 12 Days of Christmas WOD

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:
1. Handstand Wall Floater practise

2. AMRAP 3:
9/6 Calorie Ski Erg
24 2x Kettlebell Deadlifts (20/15kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Ski Erg
16 Landmine Squats (24/20kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Ski Erg
8 Landmine Squats (32/24kg)

Performance:
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (42.5/30kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (50/35kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (60/42.5kg)

Compare to 23/5/17
Rd1. Jason 2+1 Cal / Kim 1+3 P Snatch
Rd 2. Jason 2+2 Cal / Kim 1+2 P Snatch
Rd 3. Jason 2+13 Cal / Angela 1+12 Cal

Sweat:
4 Rounds: 1 minute per movement

Single DB Step Ups 22.5/15kg (20" everyone)
Assisted Box Jump Over (20" everyone)
Calorie Ski
Russian KB Swing 32/20kg
Push Ups
Calorie Bike Erg
Rest

Round 1: 20 work / 40 rest
Round 2: 30 work / 30 rest
Round 3: 40 work / 20 rest
Rounds 4: 50 work / 10 rest

Score is total reps.

Weightlifting:
1. Push Press: Wave 1 Week 3:
5x75%, 3x85%, 1+ x 95%
then
5x5x70%

2. Tempo Back Squat Cycle 4/5
6x2x86% of 1RM @ 30X1

3. OTMx5: 3 Muscle Snatch (add 10% to each set from last week)
1 minute rest
OTMx5: Pausing Snatch Pull 5x1x100%
*1 second pause at: 2 inches off floor, below knee, power position

TUESDAY:

Fitness
0 - 30 Minutes: Calorie Row

30 - 35 Minutes: Toes to Bar

Score is total reps.
*Handle cannot be racked until the 30 minute row is complete.

Rowers will go to first in best dress!!

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Front Squat
Wave 1 Week 3:
5x 75%, 3x85%, 1+ x 95%
then
5x5x70%

2. "Taco Bell"
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (24/16kg)

Performance:
See Fitness

Sweat:
10-9-8-7-6-5-4-3-2-1
Devil Press 15/10kg
150m Run

Weightlifting:

1. Front Squat Wave 1 Week 3:
5x 75%, 3x85%, 1+ x 95%
then
5x5x70%

2. Power Clean Wave 1 Week 3:
5x75%, 3x85%, 1+ x 95%
then
5x5x70%

If you did Front Squats in a the class, do the Power Clean first then do 8x5 Supported Pendlay Rows. Go heavier than 27th of December on each set.

3. Barbell Z Press: 5x5

THURSDAY:

Fitness:
1.Weighted Pull Up: 8x3 [OT90 Sec]

2. 15 Min AMRAP
5 Wall Walks
10 Strict Pull Ups
200m Suitcase Carry 32/20kg (each side)
40m Walking Lunge

 

Performance:

See Fitness

Gymnastics:
Bar Pull Over and Strict Bodyweight Pulling

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

(Fun Kit) FRIDAY:

Fitness:
1. Deck Press:
0 - 10 minutes to build to a 3 Rep Max
12 minutes: Max Reps @ 70% of 3RM

2. For time: 1600m Run
3 minutes rest
1200m Run
2 minutes rest
800m Run
1 minute rest
400m Run

Score is actual running time.
*30 Min total time cap.

Performance:
See Fitness

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

Fitness:

CFC 12 Days of CrossFit

Day 1: Run 100m
Day 2: 2 Handstand Push-ups
Day 3: 3 Box Jumps, 30/24"
Day 4: Hang Power Cleans, 45/30 kg
Day 5: 5 Push-ups
Day 6: 6 Sit-ups
Day 7: 7 Deadlifts, 45/30 kg
Day 8: 8 Kettlebell Swings, 32/24kg
Day 9: 9 Wall Balls, 9/6 kg
Day 10: 10 Burpees
Day 11: 11 Pull-ups
Day 12: 12 Thrusters, 45/30 kg

The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc.

Compare to 22/12/18
Matt Bl 25.20
Siobhane 34.28

 

Performance:
See Fitness

Weightlifting:
1. Snatch: 2x70%, 75%, 80%, 85%, then 4 more sets to build in double. Only increase if you are successful.

2. Clean and Jerk: 2x70%, 75%, 80%, 85%, then 4 more sets to build in doubles. Only increase if you are successful.

3. Pausing Clean Pull 5x1x100%1 second pause at: 2 inches off floor, below knee, power position

Competition Club:

CFC 12 Days of Christmas - Comp Edition

For time:
1 Run, 100 m
2 Strict Handstand Push-ups
3 Sandbag Over The Shoulder, 65/45 kg
4 Hang Power Cleans, 60/42.5 kg
5 Push Press
6 Toes-to-bars
7 Sumo Deadlift High-pulls, 60/42.5 kg
8 Kettlebell Snatches, 32/24 kg
9 Wall Balls, 15/12 kg, 10/9 ft
10 Burpee Box Jumps, 30/24 in
11 Bar Muscle-ups
12 Thrusters, 60/42.5 kg

The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc.

Compare to 22/12/18
Sean S 43.45
Liz B 50.29

SUNDAY:
9am CrossFit:
Chinese Plank: 4x1 minute.
2x face up,
2x face down.

Men:33-30-27-24-21-18-15-12-9-6-3
Women: 22-20-18-16-14-12-10-8-6-4-2

Calorie Row
Calorie Bike

One partner completes the first rep range of the Bike and Row, then the other completes the next rep range and so on. You must tag after completing the Bike

10am: Gymnastics:
Bar Pull Over and Strict Bodyweight Pulling

(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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