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Wednesday 5/7/17

“CrossFit” A. Every minute, on the minute, for 21 minutes: Minute 1 – 15 Wall Ball Shots 9/6 Minute 2 – 30 Double Unders + 5 Strict chinups Minute 3 – 5 Dumbbell Burpee Box Step-Overs 22.5/15 B. Plank 6 sets x 1 rep 0:30s work, 1:00m rest. If it is too easy, add weight.

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Monday 3/7/17

“CrossFit” A. Back Squat 2×4 @85% B. Every 8 minutes, for 24 minutes (3 sets) for times: Run 800 Meters 12 Toes to Bar 9 Chest to bar pullups 6 Clean & Jerks 50/35

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Saturday 1/7/17

“CrossFit” A. Team WOD (3′s) Run 800m together 80 Dumbbell Thruster 22.5/15 Run 400m together 40 Toes to bar Run 400m together 80 Dumbbell Thruster 22.5/15 Run 800m together “Competitor/Weightlifting” A. Clean 4 sets x 3 reps @ 80% 80% of your one rep max clean. B. Front Squat 4 sets x 3 reps @ […]

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Friday 30/6/17

“CrossFit” A. 5 Rounds for time 12 Front rack walking lunges @ 75/52.5kg 9 Hang power cleans @ 75/52.5kg 6 Shoulder to overheads @ 75/52.5kg Options. Choose a barbell load that allows you to finish in sub 15 minutes. Barbell → Between 75/52.5kg and 52.5/35kg “Competitor/Weightlifting” A. Hang Power Snatch Over the Knee 3 sets […]

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Thursday 29/6/17

“CrossFit” A. Ring muscle up session RX – If base strength of 5+ strict chinups and 5+ ring dips are met, we may practise the weakest part of the muscle up or cycle through a few; Kipping Banded transitions Kipping hip to bar/rings Strict negatives with spotter Spotted strict ring mu Scaled -You may choose […]

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Wednesday 28/6/17

“CrossFit” A. 21 – 15 – 9 for time of: Deadlifts @ 125/80kg (265/175lbs) Burpee box jumps, 24/20″ Cal assault bike Options. Choose the options that will challenge you and allows you to finish in sub 12 minutes. Deadlift → 125/80kg (265/175lbs) to 85/60kg (185/135lbs) Burpee box jump → adjust box height AB → if […]

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Tuesday 27/6/17

CrossFit Craigieburn – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) A. Row, Assault bike and/or ski erg intervals (1 modality per interval) 4 x 7 minutes for distance @ repeatable pace (see below) At end of each 3 minute interval, 3 minute AMRAP of: 1 Power clean 70% 10 Push ups 15 Squats At […]

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Monday 26/6/17

“CrossFit” A. Bench Press 4 sets x 6 reps @ 70% 70% of your one rep max bench press. B. 20 minute AMRAP 400m Run 21 Wall balls @ 9/6kg / 21 KB swings @ 24/16kg,alternating rounds 12 Strict pullups

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Saturday 24/6/17

“CrossFit” A. Team WOD (3′s) 90 Calorie row 400m Farmers carry 22.5/15 90 Wall balls 9/6 400m Farmers carry 22.5/15 90 Burpee box jump overs 24/20″ 400m Farmers carry 22.5/15 90 Calorie Row

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Friday 23/6/17

“CrossFit” A. 3 Rounds, each for max total assault bike calories In 1 minute – 5 Chest to bar (Comp Bar muscle up) + max calories Assault bike Rest 30 seconds In 1 minute – 6 Dumbbell snatch (Comp Power snatches @ 60/40kg) + max calories Assault bike Rest 30 seconds In 1 minute – […]

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