Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: 1. 9090 Ys 5x5 2. For time: 21-15-9 Deadlift (60/42.5kg) Front Squat (60/42.5kg) Ring Dip Performance: 1. See Fitness 2. "Elizabeth" For Time 21-15-9: Squat Cleans 60/42.5kg Ring Dips or "Queen Elizabeth" For Time 12-9-6: Ring Muscle-Ups Squat Cleans 82.5/60kg Sweat: In Pairs For time: (30 min cap) 45-35-25-15-5 Calorie AIrbike Assisted Box Jump Over Calorie Row Alt. Db Snatch 22.5/15kg Calorie Ski Post: 5 Rounds: 20 work, 40 rest Paralette Tuck Holds Weightlifting: 1. Tall Snatch + Drop Snatch 10x1 OTM Start at 30%, go no higher than 60% 2. Snatch + Pause OHS (2 sec): 6x1x80%, + 2 sets to build (not max) [OT90sec] 3. Back Squat Week 12: OT2M 5x5 @ 70% + 3x20 Banded Leg Extension
TUESDAY: Fitness 3 Rounds for time: 200m Run 4 Rope Climbs 200m Run 8 Bar Muscle Ups 200m Run 8 Devil Press 22.5/15kg Performance: 3 Rounds for time: 200m Run 4 Short Rope Climbs 200m Run 8 Bar Muscle Ups 200m Run 8 Devil Press 22.5/15kg
WEDNESDAY: Fitness: 1. 3x10 Bridge Ups 2. For Time: 50/35 Calorie AirBike ... Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups ... Directly into: 50/35 Calorie AirBike Performance: See Fitness Sweat: 3x 6 Min AMRAP, 2 minutes rest between 40/35 Calorie Row 30 Second Wall Squat Hold 25 Blessing Step Ups 20 Russian Swings 32/24kg Finisher: Head to Head 5 Min Max Calories on Ski. *Half the team no skiing must be in a plank hold. Weightlifting: 1. Clean Pull Under 10x2 OTM *Increase load every second set. Start at 40%, go no higher than 60% 2. Clean + 2 Jerk: 6x1x80%, + 2 sets to build (not max) [OT90sec] 3. Deadlift Week 12: OT2M 5x5 @ 70% + 3x20 Banded Hamstring Curl
THURSDAY:
Fitness:
1. Front Foot Elevated Split Squat 5x5 [OT2M] *If you did these last Monday, try to add a little bit to each set 2. 3 Rounds for time: 16 Strict Pull Ups 16 Barbell Alternating Step Ups 30/20kg 2 minutes rest between rounds Round 1: Rings Round 2: Pronate Bar Grip Round 3: Supine Bar Grip Performance See Fitness Gymnastics: Cycle Re-Test 1. 5 Minutes Max Muscle Ups 2. 5 Minutes Max Strict Handstand Push Ups 3. 5 Minutes Max Toes to Bar 4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk 5. Max L-Sit Hold 6. Max Tuck Hold (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY: Fitness: 10 Rounds: 7 Power Cleans (60/42.5kg) 7 Bar Facing Burpees 200m Run Performance: 10 Rounds: 7 Power Clean and Jerks (60/42.5kg) 7 Bar-Facing Burpees 200 Meter Run
SATURDAY: Fitness: Ascending Ladder for 25 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings 32/20kg Wall balls 10/9ft 9/6kg *Alternate partner each movement
Performance: See Fitness Weightlifting: 1. Power Snatch + Power Clean + Push Jerk: 15 Minute to build to a heavy. *Dump after the Power Snatch. 2. Alternating OTM x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 58% of 1RM Back Squat - This is a 3% increase from last week. 3. Press Week 12: OT2M: Supine Z Press 5x5 + 3x20 Banded Tricep Push Downs Competition Club: 1. With a running clock: 0 Min: 10 Muscle Ups 10 Clusters 60/40kg 10 Squat Cleans 10 Bar Muscle Ups 10 BBJO 24/20" 5 Min: Rest 10 Min: 5 Muscle Ups 5 Clusters 60/40kg 5 Squat Cleans 5 Bar Muscle Ups 5 BBJO 24/20" 2. Todays class WOD, however not in pairs.
SUNDAY: (Open Gym 10am - 12pm: Please remember to sign in). 9am: CrossFit: 1. 4x10 Single Arm DB Row 2. In teams of 3: 20 Min AMRAP 90/65 Calorie Bike 30 Toes to Rings 30 Ring Touching Burpees 30 Calorie Ski 10am: Gymnastics: Cycle Re-Test 1. 5 Minutes Max Muscle Ups 2. 5 Minutes Max Strict Handstand Push Ups 3. 5 Minutes Max Toes to Bar 4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk 5. Max L-Sit Hold 6. Max Tuck Hold (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
11am: Mobility Class
