Crossfit Melbourne

Thursday 30th April

"Competitors"

Rest Day / Swim

"Crossfit"

a) Front Squat to 10RM

Then 1RM

b) Bench Press to 5 x 5

Strict Weighted Pull Up to 5 x 5

 

Wednesday 29th April

"Competitors"

a) Muscle Snatch to 3RM

b) 
On each emom the weight stays the same for 5 min and then goes heavier as the reps drop.
Emom x 5 - 5 x power snatches
Rest 1 min
Emom x 5 - 4 x power snatches
Rest 1 minEmom x 5 - 3 x power snatches
Rest 1 min
Every 30 seconds x 10
1 x power snatch

"Crossfit"

"Mr Joshua"

5 Rounds

400m Run

15 x Deadlifts (245, 165)

30 x GHD Situps

 

Tuesday 28th April

"Competitors"

a) WOD

1000m   750m   500m x Row

25  20  15  x Swings (32kg, 24kg)

3 Mins Rest Between Rounds

b) 3 Rounds

400m Run

15 x Strict HSPU

21 x Chest to Bar Pull Ups

1 Min Break Between Rounds

"Crossfit"

a) Every 90 Seconds for 10 Rounds

3 x Hang Clusters

b) WOD

2 Rounds

1km Row

50 x Barbell Thrusters (65, 45)

30 x Chest to Bar Pull Ups

On 4th July the Australian Fitness Titles is on at CrossFit Pakenham. It's a one day partner competition.

The number one partner team from Schwartz's - Matty English and Ed McNally has already registered.

Anyone else keen to join?

Find out more about the comp and register here:

https://www.facebook.com/australianfitnesstitles

Image by Matthew Townsend Photo.

Saturday 25th April

"Competitors"

a) 30 x Snatches (anyway, 205/135)

b) WOD

10  8  6  4  2  x DB Alternating Snatches (45, 32.5)

Deficit Strict HSPU

c) 5 Rounds

6 x Medball to Shoulder (65, 45)

6 x Bar Muscle Ups

 

Friday 24th April

"Competitors"

a) 12 Min AMRAP

Clean & Jerk @90%

b) WOD

30  20  10 x Chest to Bar Chin Up

9  7  5  x Power Clean & Jerk (185, 125)

c) In Pairs - 5 Rounds each 

8 x Front Rack Lunges (185, 125)

8 x Push Press (185, 125)

Bar cannot touch ground. 10 x Burpees each if does

"Crossfit"

a) WOD

10  8  6  4  2  x Full Snatches (155, 105)

50 40  30  20  10 x Double Unders

b) Chipper

20 x Handstand Push Ups

30 x Chest to Bar Chin Ups

40 x Toes to Bar

5 x Rope Climbs 

60 x Wall Balls (20, 14)

8am Workshop is on Shoulder and Hip Mobility tomorrow.

Thursday 23rd April

"Competitors"

tba

"Crossfit"

a) EMOM for 10 Mins

Even Mins - 5 x Deadlifts 

Odd Mins - 5 x Deadlifts

(same weight on each bar whole time)

b) 5 Rounds

40 x KB Snatches (24kg, 16kg)

10 x Bench Press (185, 115)

 

Wednesday 22nd April

"Competitors"

a) Any Snatch 4 bars as fast as you can - 

Rd 1 -

Male - 155, 165, 175, 185

Female - 95, 105, 115, 125

3 Mins Rest

Rd 2 -

Male - 195, 205, 215, 225

Female - 125, 135, 145, 155

3 Mins Rest Then Repeat Rd's 1 & 2

b) 10 Mins

Even Mins - 1 x Legless Rope Climb

Odd Mins - 3 x Power Snatches (185, 125)

Straight into - 10 Mins

Even Mins - 2 x Rope Climbs

Odd Mins - 3 x Power Snatches 

c) 3 Rounds

25m Handstand Walk

15 x Ring Dips

"Crossfit"

a) For 20 Mins - In groups of 4 - Alternating efforts

15 / 10 x Calories on Airdyne

b) In groups of 4

Prowler x 50m

 

Tuesday 21st April

"Competitors"

a) Every 2 Mins for 10 Rounds

2 x Front Squats / 1 x Split Jerk

b) 3 Rounds

10 x Clusters (155, 105)

500m Row

c) Back Squat to 10 x 3 @85% 

"Crossfit"

0:00 to 12:00 Mins

"Power Isabel"

12:00 to 32:00 Mins

2 Rounds

30 x Overhead Squats (95, 65)

30 x Chest to Bar Pull Ups

32:00 to 45:00 Mins

12  9  6  3  x Muscle Ups

30  25  20  15 x Box Jumps (24 inch)

 

Monday 19thh April

"Competitors"

a) 1.6km Run

b)  10 Mins Max Calorie Airdyne

c) 4 Rounds 

50m Prowler

30 x Calorie Row

3 Mins Rest Between Rounds

"Crossfit"

a) 3 Rounds

10 x Power Cleans (185, 125)

20 x Strict Handstand Push Ups

30 x Pistols

b) Every 2 Mins for 10 Rounds

7 x Back Squats

We are now taking pre-orders for the 2015 Schwartz's CrossFit Melbourne hoodie!

Please comment below or PM us your gender, size and quantities you are after. The hoodies run in MENS from Small to XLarge and in WOMENS from XSmall to Large. The cost is $60.

We ship Australia wide with shipping and handling rates between $18-$25. You will be able to purchase them at the gym just before Regionals.

Big thank you to Dan Wernah for the design work andTheBrave for production.

Tee's and Muscle tanks coming soon!

 

Saturday 18th April

Group 1 & 2 WOD

0:00 to 15:00 Mins

9  7  5

Power Clean (165, 115)

Push Jerk (165, 115)

15:00 to 35:00 Mins

5 Rounds

10 x Overhead Squats (115, 80)

K2E

35:00 to 42:00 Mins

EMOM for 10 Mins

7 x Burpees & 7 x Box Jumps