Crossfit Melbourne

Friday 17th May

Group 1

Power Snatch + 2 x Overhead Squats to 3RM

Work to 3RM Max Weighted Chin Ups

WOD 1 - 3 Rounds

400m Run

15 x Handstand Push Ups

50 x Double Unders

3 Rounds

10 x Power Cleans (155, 105)

20 x Pistols

10 x Muscle Ups

Group 2

WOD - 5 Rounds

12 x Deadlifts (135, 95)

9 x Power Cleans

6 x Front Squats

Break

Back Squat to 3 x 10RM

OR

1000m, 750m, 500m x Row

40, 30, 20 x Wall Ball

Message from TheBrave -  Our winter line is set to be released at the Regionals next weekend! As a thanks for the support the Schwartz's community have shown us, we will be pre-releasing some of the gear at the box tomorrow morning from 9am. The invitation is extended to all Schwartz's members and anyone wanting to drop by and pickup some gear. Look forward to seeing you tomorrow.

Thursday 16th May

Group 1

WOD - 3 Rounds

10 x Deadlifts (315, 205)

50 x Double Unders

10 x Handstand Push Ups

50 x Double Unders

Rest 10 Mins

WOD - 3 Rounds

15 x Toes to Bar

250m Row

2 x Rope Climbs

250m Row

Group 2

WOD - 3 Rounds

7 x Snatch Pulls

7 x Muscle Snatch

7 x Power Snatch

WOD - "Randy"

75 x Power Snatch

 

Wednesday 15th May

Group 1

WOD 1 - 7 Rounds Every 2 Mins

1 x Snatch

1 x Snatch 2 inches from floor

1 x Snatch above knee

 

Shoulder Press to 5 x 5RM

WOD 2 

10 - 2 x Power Clean & Jerk

20 - 2 x Chest to Bar Chin Ups

Group 2

WOD 

100 x Chin Ups

100 x KB Swings

100 x Double Unders

100 x Overhead Squats

 

Tuesday 14th May

Group 1

Back Squat to 12RM

Front Squat to 10RM then 1RM

Front Rack Lunge to 3 x 6RM (each leg)

4 x 500m Row @ 1 Min Intervals

Group 2

WOD

3 Rounds of 

10 x Push Press

2 x Rope Climbs

500m Row

3 Rounds of

10 x Push Jerks

12 x Toes to Bar

500m Row

Group 1

Group 1

WOD 1 - EMOTM for 10 Mins

3 x Power Snatches

Then

Snatch Pull to 3 x 4RM

Hang Clean & Split Jerk to 3 x 3RM (no dropping bar)

WOD 2 - 20 Minute AMRAP

400m Run

7 x Muscle Ups

Group 2

Clean to 3 x 5RM

WOD - 5 Rounds

7 x Hang Cleans (70kg, 42.5kg)

14 x Box Jumps

21 x Double Unders

 

Saturday 11th May

Group 1

100 x Wall Balls (20, 14)

100 x Chest to Bar Chin Ups

100 x Pistols

100 x DB Snatches

Group 2

"Glen"

30 x Power Clean & Jerks

1.6km Run

10 x Rope Climbs

1.6km Run

100 x Burpees

Friday 10th May

Group 1

Snatch x 2 into OHS x 2RM

"Jackie"

1km Row

50 x Thrusters (95 pounds)

30 x Chin Ups

Group 2

WOD

30 x Overhead Squats

30 x KB Swings

30 x Wall Balls

300m Row

20, 20, 20  300m Row

10, 10, 10   300m Row

Big contratulations to Amy Dracup and Kieran Hogan who are all set to compete as Individuals at the Regionals coming up!

We've also got a great team heading up and look forward to supporting

-Benji Schwartz

- Jordan Bender

- Lucas White

- Michael Simonetta

- Fiona Pozzobon

- Penny Kemp

- Ali Murdoch

- Sam Koski

Saturday 10am Workshop

Workshop tomorrow is on Shoulder Mobility.

You need to bring a lacross ball (or similar) for this workshop.  We do sell them at the gym for $10 so you can buy one from us if need be.

Thursday 9th May

Group 1

Rest Day

Group 2

WOD - 5 Rounds

10 x Deadlifts (100kg)

30 x Lateral Jumps

Break

Freestanding Handstand Hold Work

Final WODS

Wednesday 8th May

Group 1

Back Squat to 4 x 5RM

Front Squat to 3 x 5RM

GHR - 3 x 5-12

GHD Situps - 3 x 15-25

8 x 400m Row 1.30 rest between.

Group 2

Snatch Balance to 3 x 5RM

WOD 1

50 x Chin Ups

30 x Snatches

WOD 2 - Partners

240 x Double Unders

120 x Wall Balls (20, 14)

2km Row

1km Ski Erg

 

Tuesday 7th May

Group 1

Shoulder Press to 3 x 8RM

Power Clean & Push Jerk to 1RM

WOD 1 - 2 Rounds 

2 Mins Max Reps - 30 Seconds Rest

Toes to Bar

Power Clean & Jerk (185, 125)

Burpees

Group 2

WOD 1 - 5 Rounds

400m Run

10 x Handstand Push Ups

15 x Toes to Bar

Then

Push Jerk to 3 x 8RM

Good start!

Monday 6th May

Group 1

1 x Full Snatch / 1 x Below Knee Snatch

WOD 1 - EMOTM for 10 Minutes

3 x Power Snatch (135, 95)

6 x Push Ups

9 x Chin Ups

WOD 2 - 3 Rounds

500m Row

50 x Double Unders

25 x Wall Balls (20, 14)

Group 2

EMOTM for 20 Minutes

Even Minutes - 3 x Full Cleans

Odd Minutes - 10 x Chin Ups

Then

Back Squat to  3 x 8RM

or

50  40  30  20  10 x Double Unders

10  20  30  40  50 x KB Swings

 

Saturday 4th May

Group 1

Snatch to 3 x 3RM

WOD 1 - "Amanda"

Break

Squat Clean to 1RM

Group 2

WOD - 5 Rounds

30 x Burpees

30 x Situps

30 x KB Swings