Upcoming Events/Info 14th December: 12 Days of Christmas WOD 15th December: Weightlifting WA Open Weightlifting Compeition. 21st December: Christmas Party / Nass' going away party. Details here 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: Skill: Single Arm Wall Handstand AMRAP 16: 15 Front Squats (43/30kg) 30 Double Unders 15 Deadlifts (42.5/30kg) 30 Double Unders Performance: Skill: Single Arm Wall Handstand AMRAP 16: 15 Overhead Squats (43/30kg) 30 Double Unders 15 Deadlifts (42.5/30kg) 30 Double Unders Sweat: Mikko Triangle 10 Rounds: 1 Min Airbike Calories 1 Min Row Calories 1 Min Ski Calories 1 Min Rest Hold the same number across all movements and sets. Weightlifting: 1. Tempo Back Squat Cycle - Week 3/5 6x3x82% of 1RM @ 30X1 2. Push Press Wave 1 Week 2: 3x 70%, 80%, 3+ x 90% then 5x5x70% 3. OTMx5: 4 Muscle Snatch (add 10% to each set from last week) 1 minute rest OTMx5: 2 Snatch Pulls @ 108%
TUESDAY: Fitness 1. 4 Rounds for Quality OTM: 10 Ring Rows 10-20 Second Ring Support *Each set alternate between top and bottom of ring. 2. 3 Rounds: 800m Run 600 Meter Row 400 Meter Bike 20 Burpee Box Jump Overs (24"/20") Performance: See Fitness
WEDNESDAY: Fitness: 1. Front Squat Wave 1 Week 2: 3x 70%, 80%, 3+ x 90% then 5x5x70% 2. 12 Min AMRAP 10 Russian KB Swings 32/20kg 5 Toes to Bar 10 Goblet Squats 32/20kg 5 Toes to Bar 10 Seated DB Z Press 15/10kg 5 Toes to bar Performance: 1. See Fitness 2. "Randy Savage" AMRAP 12: 3 Rounds of "Macho Man" (60/42.5kg) 15 Toes to Bar 1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks Sweat: 24 OTM Alt OTM 50 seconds work, 10 seconds rest A. 250/200m Row B. 12 Burpees C. Max Bike Erg Calories Weightlifting: 1. Front Squat Wave 1 Week 2: 3x 70%, 80%, 3+ x 90% then 5x5x70% 2. Power Clean Wave 1 Week 2: 3x 70%, 80%, 3+ x 90% then 5x5x70% *If you did Front Squats in a the class, do the Power Clean first then do 8x3 Weighted Chest to Bars at 30% of 1RM instead of Power Cleans second. 3. Split Press 5x6 with last weeks loads.
THURSDAY: Fitness: 1. Deck Press: Build to a Heavy 5 then Max Reps at 70% of that 2. Moderated Intensity:4 Rounds OT6M 1 minute handstand hold 350/300m Ski 350/300m Airbike In this workout each round must be faster then the previous round, if it's slower, the workout is over. Except however the 4th round, that must be within 5 seconds of the first round.
Performance:
See Fitness Gymnastics: Rope Climbs and Double Unders (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY: Fitness: "Singled Out" 3 Rounds: 1 Minute Wallballs (9/6kg) 1 Minute Alternating Dumbbell Snatches (22.5/15kg) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean & Jerks (22.5/15kg) 1 Minute Calorie Row 1 Minute Rest Performance: "Singled Out" 3 Rounds: 1 Minute Wallballs (12/9kg) 1 Minute Alternating Dumbbell Snatches (30/22.5kg) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean & Jerks (30/22.5kg) 1 Minute Calorie Row 1 Minute Rest
SATURDAY: Fitness: In Pairs: 20 Min AMRAP 50 Sit Ups 400m Run (together) 30 Single DB Box Step Overs 24/20" 22.5/15kg 20 Chest to Bar Pull Ups
Performance: In Pairs: 20 Min AMRAP 50 Med Ball Sit Ups 9/6kg 400m Run (together) 30 Double DB Box Step Overs 24/20" 22.5/15kg 20 Bar Muscle Ups Weightlifting: 1. Snatch 2x70%, 75%, 1x 80%, 85%, 92%, 97%, 102%, 97%, 92% 2. Clean and Jerk 2x70%, 75%, 1x 80%, 85%, 92%, 97%, 102%, 97%, 92% 3. Clean Pull 5x1x120% Competition Club: 1. #tttTD23 For time: 10-8-6-4-2 Bar Muscle Up Cluster 70/47.5kg 5m UB Handstand Walk after each movement 2. 12 Min AMRAP In Pairs: Complete a full rep range of each movement before switching. 3,6,9,12,etc Calorie Airbike Calorie Row
SUNDAY: 9am CrossFit: For time: 1000m Run 5 Rope Climbs 800m Run 4 Rope Climbs 600m Run 3 Rope Climbs 400m Run 2 Rope Climbs 200m Run 1 Rope Climbs 10am: Gymnastics: Rope Climbs and Double Unders (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.
