January 21, 2020

January 21, 2020

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Weekly Workouts 30 - 5th December 2020

December 29, 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 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:
600 Meter Run
1 Round of Cindy
AMRAP Airbike Calories

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds Cindy
AMRAP Airbike Calories

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
AMRAP Airbike Calories

Performance:
AMRAP 5:
600 Meter Run
1 Round of Chest to Bar Cindy
AMRAP Clean and Jerks (60/42.5KG)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (70/50kg)

Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Chest to Bar Cindy
AMRAP Clean and Jerks (82.5/60kg)

Weightlifting: (Below is a video attached of our current warmup. This will need to be completed individually before you jump into the class.)

1. Push Press: Wave 2 Week 2: [OT2M]
All the loads and rep will be on your spreadsheet.

2. Back Squat Wave Loading - Week 2/6
5 Sets @ 20X1 - building to a heavy set of 4 [OT2.5M]

3. Snatch Pull 5x2x105% (OT90 Sec)

TUESDAY:

Fitness
1. Monthly Mission Re-Test
A. Max Freestanding Handstand Hold
B. Max Striaght Arm Frogstand 
B. Max wall handstand

2. For Time:
60 Double Unders. 30 Burpees
60 Double Unders, 30 Wallballs (9/6kg)
60 Double Unders, 30 Deadlifts (102.5/70kg)
60 Double Unders, 30 Wallballs (9/6kg)
60 Double Unders, 30 Burpees

Performance:
See Fitness

Weightlifting(Below is a video attached of our current warmup. This will need to be completed individually before you jump into the class.)

1. Power Clean: Wave 2 Week 2:
All the loads and reps will be on your spreadsheet. (The 5x5 are Hang Power Cleans)

2. Build to a Heavy in 12 minutes: Snatch + Power Snatch

3. Supported Pendlay Row 8x5 (OT90 sec)

WEDNESDAY: CLOSED FOR NEW YEARS DAY

THURSDAY: (Gym Closed from 10.15am to 3pm)

Fitness:
1. Front Squat: Wave 2 Week 2:
All the loads and reps will be on your spreadsheet.

2. 5 rounds for time of:
20/16 Row Calories
10 Thrusters 50/35 kg

Compare to 14/2/18
Jason 8.10
Kat 8.21

 

Performance:

See Fitness

(Fun Kit) FRIDAY:

Fitness:
1. EMOMx10: 2 Weighted Pull Ups

2. 5 Rounds each for time, starting every 5 minutes.
20/16 Calorie Row
21 x 10 Meter Shuttle Sprints
20/16 Calorie Bike

Compare to 8/1/19
Adam C 15.19
Liz 14.16

Performance:
See Fitness

SATURDAY: 

Fitness:

In Pairs For Time:
800 Meter Run
80 Kettlebell Swings 32/20kg
800 Meter Run
10 Rope Climbs (15')
800 Meter Run
50 Bar-Facing Burpees
*Runs are done together

 

Performance:
In Pairs For Time:
800 Meter Run
50 Power Snatches (60/42.5kg)
800 Meter Run
10 Rope Climbs (15')
800 Meter Run
50 Bar-Facing Burpees
*Runs are done together

Weightlifting(Below is a video attached of our current warmup. This will need to be completed individually before you jump into the class.)

1. Clean & Jerk: 3x50%, 60%, 65%, 70% then 3 sets to build to a Heavy Triple.

2. 5 x (1 Pause Back Squat + 2 Back Squats)
*Build from 70%

3. Clean Pull 5x2x105%

Competition Club:

1. #tttTD27
21-15-9
HSPU
Power Clean 52.5/35kg

rest 3 minutes

9-15-21
Front squat 52.5/35kg
Chest to Bar Pull Up
*12 Min Cap
**HSPU 2020 CF Open Std

2. 1,2,3,4,etc
15 Min AMREP
Strict HSPU
Strict C2B Pull Up
Strict Ring Dip
Seal Row 32/20kg

SUNDAY:
9am CrossFit:
1. Press: 5x3

2. 15 Min AMRAP
10 Dumbbell Clean & Jerk 22.5/15kg
20 Toes to Rings
30 Walking Lunges
400m Ski

Open Gym 10am - 12pm:  Please remember to sign in.


 

 

 

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