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Weekly Workouts 23 - 29 December 2019

December 22, 2019

Upcoming Events/Info

***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:
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups...

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar...

Rest 4 Minutes

AMRAP 4
15/9 Calorie Row
15 Burpees
15 Pull-ups

(Compare to 21/5/19)

Performance:
See Fitness

Weightlifting:
1. Push Press: Wave 2 Week 1: (OT2M)
All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave.

2. Back Squat Waves Week 1/6
5 Sets @ 20X1 building to a heavy 6 (OT2.5M)

3. 5x (Snatch Pull +  Floating Snatch Pull + 4 Snatch Shrugs) x 80%

TUESDAY:

Fitness
1. Front Squat: Wave 2 Week 1: (OT2M)
All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. If you don't have the spreadsheet email info@crossfitclaremont.com.au

2. Santa's Journey - In teams of 3

Load the Sleigh: (60 KB Thrusters 32/20kg)

Ski out of the North Pole (1500m Ski)

Unload the presents (400m x 4 32/20kg KBs)

Ski Home (1500m Ski)

Performance:
See Fitness

Weightlifting:
1. Front Squat: Wave 2 Week 1: (OT2M)All the loads and reps will be on your spreadsheet. Simply scroll down and expand the second wave. If you don't have the spreadsheet email info@crossfitclaremont.com.au

2. Power Clean: Wave 2 Week 1: (OT2M)All the loads and reps will be on your spreadsheet
*If you did the front Squats in the class, do the Power Cleans first and then do 8x5 Romanian Deadlifts

3. Barbell Z Press 5x5
*Aim to add a little to each set from 11/12/19

WEDNESDAY:

CLOSED - CHRISTMAS DAY

THURSDAY:

CLOSED - BOXING DAY

(Fun Kit) FRIDAY:

Fitness:
In Pairs:
3 Rounds of 3 Min AMRAPs, (total of 9)
30 seconds rest between each

A. Calorie Row

B. Calorie Ski

C. Calorie Airbike

Round 1: Change partner every 90 seconds
Round 2: Change partner every 45 seconds
Round 3: Change partner every 30 seconds

Score is total Cals

Performance:
See Fitness

SATURDAY: 

Fitness:

In Pairs: One person working at a time
30-20-10:
Row Calories
Single Dumbbell Box Step-Ups (22.5/15kg) (24"/20")
Push Ups...

Directly Into:10-20-30:
Alternating Hang Dumbbell Snatches (22.5/15kg)
Wallballs (9/6kg)
Burpees

 

Performance:
In Pairs: One person working at a time
30-20-10:Row Calories
Double Dumbbell Box Step-Ups (22.5/15kg) (24"/20")
Handstand Push Ups...

Directly Into:10-20-30:
Double Hang Dumbbell Snatches (22.5/15kg)
Wallballs (12/9kg)
Burpees

Weightlifting:
1. Snatch: 3x50%, 60%, 65%, 70% then 3 sets to build to a Heavy Triple

2. Build to a Heavy but quality: Clean + 2 Jerk + Clean + Jerk

3. 5x (Clean Pull +  Floating Clean Pull + 4 Clean Shrugs) x 80%

Competition Club:

1. #tttTD25
For total time:
20/16 Cal AB
80 DU
40/32 Cal AB
120 DU6
0/48 cal AB
240 DU
...then..
24 2-DB Devil's press @ 22.5/15kg ea
*22 min cap

Chandler Smith: 13.58
Brooke (CF Passion): 19.24

2. OTM alt for 16 minutes
Max UB Seal Row 22.5/15kg
20 Hollow Rocks
Max Unbroken Bench Press 70/47.5kg
20 Hip Extensions

SUNDAY:
9am CrossFit:
20 Min AMRAP
20 Australian Pull Ups
30/24 Calorie Airbike
400m Run
50 Sit Ups

Post Tabata Hollow Rocks

Open Gym 10am - 11pm:  Please remember to sign in.

 

 

 

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