January 21, 2020

January 21, 2020

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Weekly Workouts 16 - 22 December

December 14, 2019

Upcoming Events/Info

21st December: Christmas Party / Nass' going away party. Please if you haven't said you're coming fill out the form that can be found here: https://www.crossfitclaremont.com.au/single-post/2019/12/04/Christmas-PartyNass-Going-Away-Party-Update

Check the holiday timetable by via logging into the Zen Planner App or following this link: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

No Foundations, Gymnastics or Sweat class from the 22nd of December until the 13th of January. 

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 5: Buy-In: 700 Meter Row
7 Front Squats (50/35kg)
25 Double Unders

Rest 5 Minutes

AMRAP 5: Buy-In: 500 Meter Row
5 Front Squats (60/40kg)
25 Double Unders

Rest 5 Minutes

AMRAP 5: Buy-In: 300 Meter Row
3 Front Squats (75/50kg)
25 Double Unders

Performance:
AMRAP 5: Buy-In: 700 Meter Row
7 Squat Cleans (50/35kg)
25 Double Unders

Rest 5 Minutes

AMRAP 5: Buy-In: 500 Meter Row
5 Squat Cleans (60/40kg)
25 Double Unders

Rest 5 Minutes

AMRAP 5: Buy-In: 300 Meter Row
3 Squat Cleans (75/50kg)
25 Double Unders

Sweat:
5 Rounds: 5 min work, 1 minute rest
30 Alt Step Ups 24/20"
20 V Ups
Max Calorie Ski in the remaining time

Weightlifting:

1. Tempo Back Squat Cycle 5/5
7x1x90% of 1RM @ 30X1 (E3MOM)

2. Push Press Wave 1 Week 4: (OT90 Sec)
5x 40%, 50%, 60%
then
3x5x70%

3. Clean Pull: 5x1x110%

TUESDAY:

Fitness
1. Handstand Wall Floater Practise:

2. 25 Min AMRAP
15 Pull Ups
20 Bar Facing Burpees
25/20 Calorie Airbike
30 Alt. Dumbbell Snatch 22.5/15kg

Performance:
1. Handstand Wall Floater Practise:

2. 3 Rounds for time:
24/21 Calorie Airbike
15 Bar Facing Burpees
12 Bar Muscle-ups
6-4-2 Power Snatch

Rd 1 P Snatch: 70/50kg
Rd 2 P Snatch: 80/57.5kg
Rd 3 P Snatch 90/65kg
*If you can't do those weights, do 70,80 and 90%.

WEDNESDAY:

Fitness:
1. Front Squat Wave 1 Week 4:
5x 40%, 50%, 60%
then
3x5x70%

2. In Teams of 3:
15 Min AMRAP
Buy In: 90/70 Calorie Ski
*1 person must be hanging at all times or your team must complete a 400m run.

90 KB Front Rack Alt Lunge 32/20kg

Max Ski Calories in the remaining time
*One person must be in the top of a push up at all times or your team must complete a 400m run.

Performance:
See Fitness

Sweat:
24 Min Alt OTM
20/15 Calorie Bike Erg
20/15 Calorie Ski Erg
20/15 Calorie Row
*If you don't make the assigned calories, rest the next minute. Record total calories completed in the workout.

Weightlifting:
1. Front Squat Wave 1 Week 4: (OT90 Sec)
5x 40%, 50%, 60%
then
3x5x70%

*If you completed these in class, do the same percentages for deck press, working off your 3RM from last Friday.

2. Power Clean Wave 1 Week 4: (OT90 Sec)
5x 40%, 50%, 60%
then
3x5x70%

3. Snatch Pull 5x1x110%

THURSDAY:

Fitness:
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box - 24"/20"

"You Go I GoStyle"
One partner completes the run and odd numbers, the other partner completes the run and even numbers.

 

Performance:

See Fitness

Gymnastics:
No Gymnastics class this week. Will be returning the week of 13th of January.

(Fun Kit) FRIDAY:

Fitness:
1. OT90 Secx5: 1 Max L-Sit

2. Deck of Cards
Club: Calorie Bike
Spade: Wall Balls
Heart: Burpee
Diamond: KB Swing 32/20kg

Reps: Number = Number:
Jack/King/Queen: 12
Ace: 15
Joker: 30

Team with the most card by the end of the deck win.


Performance:
See Fitness

SATURDAY: Christmas Party!!

8.30am Workout:

SUPER TOTAL
1RM Snatch
1RM Clean and Jerk
1RM Back Squat
1RM Bench Press
1RM Deadlift

With a rolling clock you will have 20 minutes per movement.

2 scores: Total weight and combined Sinclair and Wilks score.

SUNDAY:

No Sunday class - recovery from Christmas Party.
 

 

 

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