Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: Monthly Mission Re-test: Midline Strength - Compare to 4/6/191. 0 Min: Max Unbroken Toes to Bar Wacey 41 Kat 353 8 Min: Max Toes to Bar in 5 minutes. Wacey 101 Kat 117 2. Max Effort Tuck Hold Quentin 1.31 Siobhane 1.27 3. 3 Minutes Max Distance Sandbag Carry In 10m Shuttles 65/45kg Mitch B 270m Kat 320m Performance: See Fitness Sweat: Mikko Triangle 10 Rounds, 1 minute per movement: Calorie Bike Calorie Row Calorie Ski Rest *Hold the same number across the 10 rounds **Try to beat your previous best across the 10 rounds by 1 from last time ***If you've tried and failed before, equal your previous best but on your weakest implement aim for 2-3 more reps. Weightlifting: 1. 5 Min OTM Snatch: 2 @ 50% then OT2Mx10: Snatch Odd Interval: 2 @ 70% Even Interval: 2 @ 75%, 80%, 85%, 90%, 2RM 2. Back Squat Week 9: OT2M 5x65%, 75%, 85% (Wave 3 additional weight). Ask coach if you're not sure with loading. + Front Squat 5x5x70% (off true 1RM)
TUESDAY: Fitness 1. Monthly Mission: Thoracic Mobility A. Wall test. B. Bridge Test. C. Max Wall Facing Handstand Hold 2. Helen 3 Rounds: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pull-Ups Compare to 10/4/18 Fin 7.53 Liz 9.07" or if you have recorded and sub 10 on Beyond the Whiteboard you can do: Big Helen 3 Rounds: 600 Meter Run 21 Kettlebell Swings (32/24kg) 7 Ring Muscle-Ups Performance: See Fitness
WEDNESDAY: Fitness: 1. Build to a Heavy 3RM Front Squat for the day. 2. 20-16-12-8 Alt Front Rack Lunges 60/42.5kg Dumbbell Push Press 22.5/15kg Performance:
See Fitness Sweat: 7 Rounds: 30 second Max Row Cals 30 seconds rest 30 seconds Max Ski Cals 30 seconds rest 30 seconds Max Bike Cals 30 seconds rest Weightlifting: 1. OT90Sec x8: Pause (2 sec) in Dip Push Jerk + Push Jerk: 2. OTMx10: 3 Muscle Snatch *Start @ 40% of Snatch 3. Deadlift Week 9: E2MOM 5x65%, 75%, 85% Wave 3 additional weight. Ask coach if you're not sure of loading. + 5x5 Clean Pull @ 100% of Clean 1RM
THURSDAY:
Fitness:
3 Rounds: 6 Min AMRAP, 6 Min rest between 100 Double Unders 50/40 Calorie Row 25/20 Calorie Bike Performance: See Fitness Gymnastics: Skin the Cat & Front Lever (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: People who participate in Fun Kit Friday: 1. OT2M: Sumo Deadlift 10-8-6-4-2 2. 10 Min AMRAP: 12 KB Deadlift 9 Goblet Squats 6 Box Jumps 30/24" Kettlebell: 32/24kg People who don't participate in Fun Kit Friday: 60 Min AMRAP: Single Skips Performance: People who participate in Fun Kit Friday: 1. OT2M x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 52.5/37.5kg People who don't participate in Fun Kit Friday: 60 Min AMRAP: Single Skips
SATURDAY: Fitness: 3 Rounds in pairs: Every 10 minutes, beginning at 0: 600m run (both) 30 Double Front Rack DB Step Ups (22.5/15kg) Max Cal Row in the remaining time *Score is total cals
Performance: See Fitness Weightlifting: 1. 5 Min OTM Clean and Jerk: 2 @ 50% then OT2Mx10: Clean and Jerk Odd Interval: 2 @ 70% Even Interval: 2 @ 75%, 80%, 85%, 90%, 2RM 2. Press Week 9: E2MOMWave 3 additional weight. Ask coach if you're not sure. 5x 65%, 75%, 85% + 5x5 Press @ 70% of True 1RM Competition Club: 1. Complete anything you missed during the week. If you missed multiple things ask the coach which one you need to do. or
15 minutes of diligent practise. Work on something technical with low fatigue under a coaches eye. Write in on the whiteboard and work the skill 2.Today's WOD, but replace Rowing with: First 10 min: 5m Unbroken Handstand Walk Second 10 min: Cluster 70/50kg Third 10 min: Bar Muscle Up
SUNDAY: CrossFit: 4 Rounds for time: 500m Row 35 Abmat Sit Ups 20 Kettlebell Swings 24/16kg Gymnastics: Skin the Cat & Front Lever Open Gym 10am - 12pm: Please remember to sign in.
