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Weekly Workouts 6-12 January 2020

January 12, 2020

Upcoming Events/Info

The timetable is back to normal, including all Sweat and Sunday classes.

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. Build to a Heavy Power Clean + Front Squat

2. 3 x 3 Min AMRAPs, 3 minutes rest between each

A. 3 Rope Climbs (15')
15 Landmine Squats (60/40kg)
Max Calorie Row

B. 3 Rope Climbs (15')
10 Landmine Squats (60/40kg)
Max Calorie Row

C. 3 Rope Climbs (15')
5 Landmine Squats (60/40kg)
Max Calorie Row

Performance:
1. Build to a heavy Power Clean + Front Squat

2. 3x 3 Min AMRAPs, 3 minutes rest between each
A. 3 Rope Climbs (15')
9 Front Squats (110/75kg)
Max Calorie Row

B. 3 Rope Climbs (15')
7 Front Squats (110/75kg)
Max Calorie Row

C. 3 Rope Climbs (15')
5 Front Squats (110/75kg)
Max Calorie Row

Sweat:
Death by Death by: Starting at 8/4 Cals on each movement

0 Min: Death by Ski Erg Cals
15 Min: Death by Airbike Cals
30 Min: Death by Row Cals
*Score is total completed minutes.

Weightlifting:
1. Push Press Wave 2 Week 4 (Deload)
5x40%, 50%, 60%, 3x5x70% [OT2M]

2. Back Squat Wave Loading Week 4/6
5 Sets @ 20X1 - Building to a heavy set of 5. Repeat the loads from 30/1/19

3. Build to a Heavy Double - Snatch Balance

TUESDAY:

Fitness
1. 7 Rounds, each for time:
400m Run
12 Toes to Bar
*Go every 3 minutes

Compare to 24/5/19
Mitch B 12.06
Kat B 13.282.

Post: Alternating Tabata:
Hollow Hold / Arch Hold

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Front Squat Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, 3x5x70% [OT2M]

2. "Speedo" Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters
*Score is total Thruster load

Performance:
See Fitness

Sweat:
20 Min AMRAP:
100m 3/4 BW Sled Drag
200m Run
30 alt Reverse Lunges

Weightlifting:

1. Front Squat Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, 3x5x70% [OT2M]
*If you did this in class, do 6x5 Split Squats

2. Power Clean Wave 2 Week 4 (Deload) 5x40%, 50%, 60%, Hang Power Clean 3x5x70% [OT2M]

3. Build to a Heavy Behind the Neck Jerk + Jerk

THURSDAY:

Fitness:
1. Kettlebell Seal Row: 5x10

2. In Pairs: 15 Min AMRAP
10, 20, 30, etc
KB Snatch 32/20kg
Box Jump (step down) 24/20
Calorie Airbike

 

Performance:

See Fitness

Gymnastics:
Kipping Pull Ups

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

(Fun Kit) FRIDAY:

Fitness:
1. Build to a heavy Triple Farmers Deadlift

2. AMRAP 20
20 Wall Balls (9/6kg)
20 Dumbbell Deadlifts (22.5/15kg)
20 Box Jumps (24/20")
20 Goblet Squats (22.5/15kg)
20/15 Calorie Row

Performance:
1. See Fitness

2. AMRAP 20:
20 Wallballs (9/6kg)
20 Hang Power Clean (42.5/30kg)
20 Box Jumps (24/20)
20 Front Squats (42.5/30kg)
20/15 Calorie Row 

SATURDAY: 

Fitness:

3 Rounds for Time: In Pairs - One person working at a time
400 Meter Run
30 Single Dumbbell Goblet Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Arm Alt. DB Snatches

Dumbbell: 22.5/15kg
Box: 24/20
Runs are to be done 200m each

 

Performance:
3 Rounds for Time: In Pairs - One person working at a time
400 Meter Run
30 Single Dumbbell Goblet Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Arm Alt. DB Snatches

Dumbbell: 30/22.5kg
Box: 24/20
Runs are to be done 200m each

Weightlifting:
1. OTMx5: 3 Muscle Snatch
then
10 minutes to build to a Heavy Power Snatch

2. OTMx15: Pausing Box Squat
*Start at 50% and build

3. Deadlift OT2M
10, 8, 6, 4, 2 reps.
*Biuld from 70%

Competition Club:

1. #tttTD29
With a 10 minute clock
50 Bar Facing Burpees
50 Single Arm Alt. DB Snatches 30/22.5kg
Max Wall Balls in remaining time 20/14 lbs

2. 3 Rounds OT2M for load:
10 Reverse Lunges
10 Push Press (taken from ground)
10 Bent Over Row

SUNDAY:
9am CrossFit:
30 Min AMRAP:
500m Row
50 Walking Lunges
500m Ski
50 Air Squats
500m Run
50 Push Ups

10am: Gymnastics:
Kipping Pull Ups

(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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