CrossFit Victoria workout of the day, Fitzroy, Melbourne A] Hang snatch 3-3-3-3-3-3 *15 min B] 15-12-9 reps, for time of: Chin Up (Strict) Deadlift, 140/100 kg *15 min *Straight into the Amrap C] Complete as many rounds as possible in 5 mins of: 30 Double Unders 5 Burpees *20 mins total
CONTINUE READINGWe are closed for normal classes due to the public holiday. There will be an open gym from 11am – 1pm. A] Each for time: Run: 4x 400 m 1:1 rest B] Complete as many rounds as possible in 7 mins of: 6 wall balls 9/7 kg 6 Push-up (hand release) 6 box jumps 30/24inch C] 100 sit ups
CONTINUE READINGA] Front Squat 4-4-4-4-4-4 *15 mins B] In pairs 5 mins – Clean and jerks 60/40kgs 4 mins- Box jump overs 3 mins- wall balls 2 mins – Power snatches 60/40 1 min – double unders Cash out: 1 km run
CONTINUE READINGA] Pendlay Row 4×8 *10 mins B] Kalsu 100 Thrusters 60/40kg * At the start of every minute 5 burpees *25 mins
CONTINUE READINGA] Bench Press 4-4-4-4-4-4 *15 mins B] 3 rounds for time of: 45 Double Unders 15 Box Jumps 24/20 25 Burpee Pull Ups *20 mins
CONTINUE READINGA] Power Clean 2-2-2-2-2-2 *15 mins B] 20-16-12-8 reps, for time of: Overhead Lunge, 25/20kg Toes-to-bar 400m run *20 mins
CONTINUE READINGA] Back Squat 5-5-5-5-5-5 *20 mins B] 3 Rounds of 30 Dumbbell Shoulder Press, 25/20 kg 20 Pull-ups 10 Ring Dips *20 mins
CONTINUE READINGA] Push Press 5-5-5-5-5-5 *15 mins B] Complete as many rounds as possible in 9 mins of: 8 Push-up (hand release) 12 Kettlebell Swing 32/24 kg 10 Goblet Squats, 32/24 kg 2 min rest C] Emom x 5 100m sprint (rest the remainder of the minute)
CONTINUE READINGA] In pairs 90sec AMRAP 90 sec Clean & jerk 40/30 90 sec rest 90 sec Clean & jerks 60/40 90 sec rest 90 Clean and jerks 80/60 B] 6 rounds 200 m run (Partner A runs while Partner B does then swap) AMRAP 10 TTB 10 Burpees *15 mins *3 rounds each
CONTINUE READINGA] Deadlift 4-4-4-4-4-4 *20 mins B] Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat
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