January 21, 2020

January 21, 2020

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Weekly Workouts 6-12th January 2020

January 5, 2020

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:
1. Max Broad Jump

2. 3 Rounds: Every 10 minutes
0 Min: 800m Run
5 Min: 400m Run
8 Min: 200m Run
*Score is total time

Performance:
See Fitness

Weightlifting: (Before all weightlifting classes you must complete our assigned warmup. Visit our YouTube page to see the movements).

1. Push Press: Wave 2 Week 3 [OT2M]
*All the loads and rep will be on your spreadsheet.

2. Back Squat Wave Loading - Week 3/6
5 Sets @ 20XI - building to a heavy set of 2 [OT2M]

3. Snatch Pull 5x2x108% (OT90 Sec)

TUESDAY:

Fitness
*If you missed yesterdays workout you will complete that instead.

1. Build to a Heavy Power Clean and Jerk Double

2. 15 Min AMRAP
12 Power Cleans (60% of 2RM)
6 Strict Chin Ups
6 Push Ups
12 Toes to Bar

Performance:
1. Build to a Heavy Power Clean and Jerk Double

2. "Happy Hour"
3 Rounds:
12 Power Cleans (60/42.5kg)
12 Chest to Bar Pull-ups
12 Push Jerks (60/42.5kg)
12 Toes to Bar

WEDNESDAY:

Fitness:
1. Front Squat: Wave 2 Week 3 [OT2M]
*All the loads and rep will be on your spreadsheet. If you don't have the spreadsheet email info@crossfitclaremont.com.au

2. 50/40 Calorie Airbike for time
Every minute (not including 0) complete 5 burpees onto a 20kg plate.
(3 Min Cap)

Performance:
See Fitness

Weightlifting(Before all weightlifting classes you must complete our assigned warmup. Visit our YouTube page to see the movements).

1. Front Squat: Wave 2 Week 3 [OT2M]
*All the loads and rep will be on your spreadsheet.

2. Power Clean: Wave 2 Week 3 [OT2M]
*All the loads and rep will be on your spreadsheet.
**If you did the Front Squats in the class, do the Power Clean first and then do 8x10 Weighted Barbell Hip Extension.

3. Split Press 5x5

THURSDAY:

Fitness:
5 Rounds: 2 minutes per movement
Calorie Bike
Calorie Row
Calorie Ski
2 minutes Rest
*This is a regulated intensity day where we aren't looking to max out. Pick a number to hold across all movements across all 5 rounds. If you miss a number the workout is over.

 

Performance:

See Fitness

(Fun Kit) FRIDAY:

Fitness:
1. Overhead Squat 5x5

2. 3 Rounds:
25 Goblet Squats 24/16kg
15 Chest to Bar Pull-ups
25/18 Calorie Row
10 Burpee Box Jumps (24/20) 

Performance:
1. Overhead Squat 5x5

2. "Water Weight" 3 Rounds:
25 Overhead Squats (35/25kg)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20) 

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

Fitness:

In teams of 3: For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

5,000 Meter Airbike

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

*600 Meter Runs: 3 x 200 Meter Relays
*1st Half Barbell: 70/47.5kg
* 2nd Half Barbell: 60/42.5kg

 

Performance:
See Fitness

Weightlifting:
1. 12 minutes to build to a Heavy Single Snatch
then
5x1x90% every 90 seconds.

2. 12 minutes to build to a Heavy 2 Front Squats + 1 Jerk
then
5x1x90% every 90 seconds.

3. Clean Pull 5x2x108% (OT90 sec)

Competition Club:

1. #tttTD21
11 Min AMRAP
8 Double Hanging Dumbbell Alt Step Ups 22.5/15kg 24/20"
1 Strict HSPU + 1 Kipping HSPU
8 Double Hanging Dumbbell Alt Step Ups 22.5/15kg 24/20"
2 Strict HSPU + 2 Kipping HSPU etc

2. 10-9-8-…..2-1
Bench Press 70/47.5kg
Strict Pull Ups
Bar Dips
*10 Cal Ski After each round

SUNDAY:
9am CrossFit:
30 Min EMOM
15 Wall Balls
15/12 Calorie Bike
15 Overhead Situp 15/10kg
15 Box Jumps 24/20"
15 Ring Rows
*If you miss a rep target, skip the next movement and then continue on.
**If you complete a whole round without missing, increase your reps by 1 each time. The skip rule still applies, but continue on that higher rep range.

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

 

 

 

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