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Wednesday 19th August

"Competitors"

a) Every 2 Mins for 10 Rounds

3 x Power Clean & Jerks

b) Back Squat to 10 x 3 @80%

c) Push Press to 5 x 5

d) 5 x 3 Min Rounds

Max Legless Rope Climbs

Buy in-

25m Handstand Walk

12 x Rack Lunges (155, 105)

2 Min Rest Between Rounds

"Crossfit"

WOD

1.6km Run

400m Row

80m Run

800m Row

400m Run

1.6km Row

4 Spots are have opened up for the Crossfit Moorabbin Megabowl in the advance male athlete category. We have some guys already competing......anyone else?!

Moor

 

Posted by at 08:15 PM in Workout of the Day |

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World Class Fitness in 100 Words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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