Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: 1. Foot Elevated Spit Squat 5x5 [OT2M] 2. 3 Rounds: 32/26 Calorie Row 16 F.Rack Alt Lunge 50/35kg 8 Sandbag and over Box (65/45kg, 30") Performance: See Fitness Sweat: Double Time 5 Rounds - 20 seconds work, 40 seconds rest Calorie Ski Box Jump Over 24/20' Calorie Airbike True Ring Row Prowler Push & Pull (5m 40/30kg) Weightlifting: 1. 5 Min OTM Clean and Jerk: 2 @ 50% then OT2Mx10: Clean and Jerk Odd Interval: 2 @ 72% Even Interval: 2 @ 77%, 82%, 87%, 92%, 2RM *2% up on 2 weeks ago 2. Snatch Pull + Snatch Shrug 5x1 OTM @ 100% 3. Back Squat Week 11: OT2M: 5x75%,3x85%,1+x95% - Third wave additional loading. + Front Squat 5x5 @ 70%
TUESDAY: Fitness For time: 30 Kettlebell Swings 32/20kg 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Performance: “Glen” For Time: 30 Clean and Jerks (60/42.5kg) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Compare to 24/7/18 Mitch Bell 25.36 Liz Bellis 28.03
WEDNESDAY: Fitness: 1. Landmine Single Arm Row 4x8 [OT90sec] 2. OT4M x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 22.5/15kg 15/12 Calorie Airbike Performance: See Fitness Sweat: 10 Rounds for time: x Calorie Bike x Calorie Row x Calorie Ski1 minute rest x = 1 more rep then your best successful Mikko Triangle score. Weightlifting: 1. Snatch Grip Push Jerk 5x2 [OT2M] 2. In 12 minutes: Build to a Heavy: Floating Hang Power Snatch (1 sec pause mid shin) + Power Snatch 3. Deadlift Week 11: OT2M - 5x75%, 3x85%, 1+x95% - Third wave additional loading. + Deadlift 5x5 @ 70%
THURSDAY: Fitness:
20 Min AMRAP: Buy In: 2k Row then AMRAP: 2 Deadlifts 100/70kg 6 Lateral Burpees 12 Goblet Squats 12/8kg
Performance:
20 Min AMRAP: Buy In: 2k Row then AMRAP: 2 Power Cleans 90/65kg 4 Strict HSPU 8 Alternating Pistols Gymnastics: Ring Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: 1. OTMx10 20 Sec Handstand Press Through 2. 5 Rounds OT6M 0 Min: 400m Run 3 Min: 400/350m Row Performance: See Fitness
SATURDAY: Fitness: 5 Rounds for reps: In Pairs 1 minute per movement, 2 minutes rest between rounds Toes to Bar Dumbbell Snatch Single Dumbbell Thruster Calorie Air Bike 2 minutes Rest Dumbbell: 22.5/15kg
Performance: 5 Rounds for reps: In Pairs 1 Minute per movement, 2 minutes rest between Toes to Bar Power Snatches Thrusters Calorie Air Bike 2 minutes Rest Barbell: 35/25kg Weightlifting: 1. 5 Min OTM Snatch: 2 @ 50% then OT2Mx10: Snatch Odd Interval: 2 @ 72% Even Interval: 2 @ 77%, 82%, 87%, 92%, 2RM *2% up on 2 weeks ago 2. Press Week 11: OT2M - 5x75%, 3x85%, 1+x95% - Third wave additional loading. 3. Alternating "OTM" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 55% of 1RM Back Squat Competition Club: No Comp Class this week. Hit the WOD
SUNDAY: 9am CrossFit: Fitness: 1. OTMx10: 3 Weighted Chest to Bar Pull Ups 2. 15 Min AMRAP: 20 Calorie Row 15 Ring Rows 10x10m Farmers Carry 32/24kg 5x5m Prowler Push/Pull 80/60kg Performance: 1. OTMx10: 3 Weighted Chest to Bar Pull Ups 2. 15 Min AMRAP: 20 Calorie Row 15 Ring Rows 10 DB Clean and Jerks (22.5/15kg) 5x5m Prowler Push/Pull (80/60kg) 10am: Gymnastics: Ring Muscle 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.
