Schwartz's Crossfit Melbourne

Monday 28th May

Group 1

Power Snatch to 3 x 3RM

WOD

10 Min AMRAP

3 x Power Clean & Jerk

10 x Chest to Bar Chin Ups

Break

Front Squat to 10RM then 1RM

Strict Press between sets

Group 2

Overhead Squat to 15RM

WOD

20 Mins AMRAP

7 x Power Snatch

14 x Chin Ups

21 x Double Unders

Saturday 26th May

WOD

30 Min AMRAP

15 x Burpees

30 x Overhead Squats (20kg)

60 x Double Unders

 

Friday 25th May

Group 1

Power Snatch to 3 x 3RM

WOD

20 Min AMRAP

5 x Hang Snatch (135, 95)

5 x Muscle Ups

5 x Hang Cleans (185, 120)

Group 2

Push Jerk to 3 x 6RM

WOD

5 Rounds

2 Min Rest Between Rounds

5 x Push Press

5 x Back Squat

1 x Wall Climb

Wednesday 23rd May

Group 1

15 Mins - Work to heavy Snatch

15 Mins - Work to heavy Clean & Jerk

Back Squat to 12, 10, 8, 6, 4, 2

Optional finisher -

10 Mins AMRAP

10 x Ball Slams

15 x Wall Balls

Group 2

"Cindy"

20 Min AMRAP

5 x Chin Ups

10 x Push Ups

15 x Air Squats

 

Tuesday 22nd May

Group 1

WOD

4 Rounds

400m Run

4 x Rope Climbs

10 x Bench Press (155, 95)

15 x Toes to Bar

Group 2

WOD 1

20 Minutes

Odd Minutes - 5 x Power Cleans

Even Minutes - 15 x KB Swings

(resting for balance of minute each time)

WOD 2

12 x Weighted Lunges

1 x Rope Climb

400m Row

Yeeeh Dee!  Amazing to watch.

Monday 21st May

Group 1

Power Snatch to 3 x 3RM

Snatch Balance to 3 x 3RM

WOD

12 Mins as far as you can go -

1 x Power Clean & Jerk

1 x Handstand Push Up

2, 2   3, 3   4,4   5,5  etc

Group 2

5 Rounds

400m Run

15 x DB Thrusters

15 x Chin Ups

Best photo of the weekend!!  We'll be collating some more and posting asap.

Thursday 17th May

Group 1

Group 2

WOD 1

20 Min AMRAP

3 x Cleans

3 x Front Squats

50 x Double Unders

WOD 2

15 Min AMRAP

400m Run 

2 x Rope Climbs

1 x Farmers Carry

Good luck to all of our competitors this weekend at the 2012 Regionals Comp in Wollongong this weekend! We are certain you will do us proud on what promised to be an epic weekend!

 

Wednesday 16th May

Group 1

Hang Snatch to 3 x 3RM

2 x Clean & Jerk / 1 Split Jerk

WOD

12 Min AMRAP

2 x Muscle Ups

2 x Pistols (each leg)

4 x Muscle Ups

4 x Pistols

6  6, 8 8 etc. How far can you go in 12 Mins?

Group 2

Power Clean to 3 x 3RM

20 Min AMRAP

800m Run

Max Rounds of

8 x Deadlifts

8 x Push Ups

8 x Chin Ups

Awesome effort Adam! 47  pull ups!

 

Tuesday 15th May

Group 1

50 x KB Swings (24kg, 16kg), 5 x Rope Climbs, 500m Row

40 x KB Swings, 4 x Rope Climbs, 400m Row

30 x KB Swings, 3 x Rope Climbs, 300m Row

20 x KB Swings, 2 x Rope Climbs, 200m Row

Group 2

15 Min AMRAP

1km Row then amrap of

10 x DB Snatches

20 x Mountain Climbers

10 x Wall Balls

Break

12 Min AMRAP

20 x Lunges

15 x Situps

20 x Double Unders

Monday 14th May

Group 1

WOD 1

10 Min AMRAP

3 x Snatches (155, 105)

9 x Toes to Bar

WOD 2

3 x Power Clean & Jerks (185, 115)

30 x Double Unders

Break

Front Squat to 5Rm then 1RM

Group 2

Push Jerk to 3 x 6RM

WOD

"Jack"

20 Min AMRAP

10 x Push Press

10 x KB Swings

10 x Box Jumps