Crossfit Melbourne

Tuesday 30th December

Group 1

a) Every 2 Minutes for 10 Rounds

3 x Front Squats

b) 5 Rounds

5 x PHSPU 

1 x L Sit Rope Climb

10 x Alternating Overhead Pistols (45, 35)

1 x Legless Rope Climb

c) 

1000   750   500 m x Rows

50  35  20  x Alternating DB Full Snatch (20, 15)

Group 2

a) 10 Mins Max Snatches @90%

OR

1000   750   500 m x Rows

50  35  20  x Alternating DB Full Snatch (20, 15)

b) WOD - 7 Rounds

Min 1 - 5 x Front Squats

Min 2 - 50 x Double Unders

Min 3 - 10 x Toes to Bar

Reminder of holiday class times!

Wednesday 31st - 8am & 9am
Thursday 1st - NO CLASSES
Friday 2nd - Normal Classes
Saturday 3rd - Normal Classes
Sunday 4th - 9am Class

 

Monday 29th December

Group 1

a) Squat Clean & Jerk to 3RM and 1RM 

b) Split Jerk to 1RM

c) Every 2 Minutes for 10 Rounds

3 x Strict Press

d) 4 Rounds

9 x Pull Ups

6 x Chest to Bar Pull Ups

3 x Bar Muscle Ups

50 x Double Unders

5 Mins Rest

50 x Burpees to 6inch target 

Group 2

a) Every 3 Minutes for 8 Rounds

7 x Back Squats 

Straight into a max set of HSPU

OR

20 Min AMRAP

20 x Back Squats (95, 65)

15 x Calorie Row

1 x Rope Climb

b) 4 Rounds

9 x Pull Ups

6 x Chest to Bar Chin Ups

3 x Bar Muscle Ups

50 x Double Unders

 

Saturday 27th December

Group 1

a) Every 2 Minutes for 10 Rounds

1 x Power Snach

1 x Power Snatch 2 inches from floor

1 x Hang Snatch

b) EMOM for 10 Mins

5 x Power Cleans

c) Group 1 & 2

Partner WOD

100 x Calorie Row

100 x Box Jump Overs (24inch)

100 x Deadlifts (225, 155)

100 x Wall Balls (20, 14)

100 x Handstand Push Ups

100 x Wall Balls

100 x Deadlifts

100 x Box Jump Overs

100 x Calorie Row

(complete reps in any order scheme)

 

    

     

Friday 26th December

Group 1

a) 100 x Double Unders

Then 6 Rounds of

5 x Clusters

10 x Chest to Bar Pull Ups

Then 100 x Double Unders

b) Every 2 Mins for 10 Rounds

1 x Power Clean

1 x Hang Clean

1 x Split Jerk

c) AMRAP - Every 4 Mins

3 Rounds

10 x OHS

5 x Muscle Ups

(if finish within 4 mins rest)

@4 Mins Start Again

10 x OHS

5 x Muscle Ups

(if finish within 4 mins rest)

@8 Mins

3 Rounds

10 x OHS

5 x Muscle Ups

(if finish within 4 mins rest)

Continue every 4 mins until don't complete 3 rounds

Group 2

a) Every 2 Mins for 10 Rounds

1 x Power Clean

1 x Full Clean

1 x Hang Clean

OR

10 Rounds

20 x Calories on Airdyne

10 x Front Rack Lunges

b) 3 Rounds

15 x Overhead Squats

5 x Muscle Ups

c) 5 Rounds

1 Min Max KB Swings

1 Min Rest

 

Thursday 25th December

Group 1

Rest Day

Group 2

"Big Thursday"

a) Back Squat to 9RM

Strict Press to 5 x 5 Between Sets

b) Bench Press to 3 x 8

c) Weighted Dips to 5 x 8

Strict Chest to Bar Pull Ups 5 x 10

"BFC"

7 Rounds

a) Min 1 - 30 x Air Squats

Min 2 - 8 Strict Chin Ups

Min 3 - 1 Min Plank

b) 5  4  3  2  1  x Rope Climbs

400m Run at start of each round

 

Reminder of holiday class times!

Thursday 25th - 9am & 5pm
Friday 26th - 9am & 5pm
Saturday 27th - Normal Classes
Sunday 28th - 9am

Monday 29th - Normal however NO 8pm class
Tuesday 30th - Normal but NO 8pm class
Wednesday 31st - 8am & 9am
Thursday 1st - NO CLASSES
Friday 2nd - Normal Classes
Saturday 3rd - Normal Classes
Sunday 4th - 9am Class

Wednesday 24th December

Group 1 & 2 WOD

"12 Days Of Christmas"

1 x Clean & Jerk (225, 155)

2 x Muscle Ups

3 x Box Jumps (36 inch)

4 x Hang Snatch (115, 75)

5 x Bar Facing Burpees

6 x Push Press (115, 75)

7 x Pistols

8 x Toes to Bar

9 x Wall Balls (20, 14)

10 x Chest to Bar Pull Ups

11 x Handstand Push Ups

12 x Front Squats (225, 155)

Tuesday 23rd December

Group 1

a) Every 2 Minutes for 10 Rounds

5 x Back Squats

b) "Christine"

c) 5 Rounds

30 secon L Sit

40 x Triple Unders

50m Handstand Walk

Group 2

a) Open WOD 13.1

b) 4 x 15 Glute Bridges

4 x 25 Straight Legged Situps

c) In teams of 3

150 x Calories on Airdnye - Alternate every 10

Holiday Class Schedule - TAKE NOTE!

Wednesday 24th - Normal Classes
Thursday 25th - 9am & 5pm
Friday 26th - 9am & 5pm
Saturday 27th - Normal Classes
Sunday 28th - 9am

Monday 29th - Normal however NO 8pm class
Tuesday 30th - Normal but NO 8pm class
Wednesday 31st - 8am & 9am
Thursday 1st - NO CLASSES
Friday 2nd - Normal Classes
Saturday 3rd - Normal Classes
Sunday 4th - 9am Class

Monday 22nd December

Group 1

a) Every 3 Minutes for 10 Rounds

7 x Back Squats

b) 5 Rounds

Min 1 - 10 to 15 x HSPU

Min 2 - 20 / 15 x Calorie Row

Min 3 - 60 x Double Unders

c) Open WOD 13.1 

Group 2

a) WOD

100 x Double Unders

6 Rounds of

5 x Clusters (165, 115)

10 x Chest to Bar Pull Ups

Then 100 x Double Unders

b) Every 2 Minutes for 10 Rounds

3 x Back Squats

Accumulate 50 x HSPU between sets

Saturday 20th December

Group 1

a) Push Press to 3 x 8

b) Every 2 Mins for 10 Rounds

2 x Power Cleans

2 x Split Jerks

c) Group 1 & 2 WOD's

7 Min AMRAP

3, 6, 9, 10, 12 15 etc

Power Clean & Jerk

Toes to Bar

15 Mins Rest

"Ryan"

5 Rounds

7 x Muscle Ups

21 x Burpees