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Workout Of The Day

Workout Of The Day
04 Apr / 2014

Saturday 5th April

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5 Rds for total time of:

20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats

Rest 3 mins between rounds.

Can be scaled to 3 rds or 10-20-30-40 reps.

or ‘Partner Murph’

In pairs, complete:

1600m Run
100 x Pull Ups
200 x Push Ups
300 x Squats
1600m Run

Both partners run, then one works at a time (segmenting the pull-ups, push-ups and squats however you like), then both finish the run together.

03 Apr / 2014

Friday 4th April

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A. Team WOD

In teams of 3 complete:

90 x Deadlifts (60/40kg)
75 x Hang Power Cleans (60/40kg)
60 x Front Squats (60/40kg)
45 x Push Jerks (60/40kg)
30 x Thrusters (60/40kg)

One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 3 burpees.


02 Apr / 2014

Thursday 3rd April

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A. Complete 5 Rounds of the following complex:

1 x High-Hang Snatch (top of thigh),
2 x Hang-Snatch (just above knee), and
2 x Overhead Squats

The emphasis today is on improving your technique so keep the weight to around 50-60% of your 1RM SN.

B. 5 RFT of:

6 x HSPU
20 x Sit-ups
30 x Double Unders

Although this video is of a full snatch rather than a hang snatch, the bar path should be identical. Keep it close and extend upwards, not away from the body.

01 Apr / 2014

Wednesday 2nd April

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A. Squat Clean

5 x 2 @ 80% of 1RM Clean

Aim for perfect form and a solid receiving position. Your 1RM clean should be approximately your 2-3RM Front Squat.

B. 3 RFT of:

400m Run
3 x Rope Climbs (15′)
15 x Wall Ball (9/7kg)

One of my favourite female lifers – Lydia Valentin from Spain (<75kg) cleaning 140kg.

31 Mar / 2014

Tuesday 1st April

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A. Split Jerk

2 – 2 – 2 – 2 – 2

B. AMRAP in 18 Mins of:

10 x Shoulder to Overhead (52.5/35kg)
10 x Russian KB Swings (32/24kg)
10 x Box Jumps (24/20″)

or C. AWOD – ‘Ryan’

5 RFT of:

7 x Muscle-ups
21 x Burpees

*18 Min Cut Off

30 Mar / 2014

Monday 31st March

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Hi Team,

A number of people have asked me about getting ‘stronger’ to improve their weightlifting. The following calculator will tell you what you should be snatching, cleaning, jerking and front squatting based on established percentages of your back squat.

Click here for the calculator

If you aren’t hitting these numbers, then you should be more focused on executing your lifts with perfect technique and be less focussed on how much you are lifting. Excellent technique is what allows a 53kg lady to Snatch 105kg and Clean and Jerk over 120kg. We will always continue to squat, press and jerk to improve strength, but if you genuinely want to improve your lifting, work on performing every lift with the best possible technique – not just ‘making’ ugly lifts.

A. Row 2000m

B. Back Squat

5 x 5 @ 75% of 1RM Back Squat

C. Front Squat

3 x 3 @ 80% of 1 RM Front Squat (or 70% of 1RM Back Squat)

28 Mar / 2014

Saturday 29th March

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Reminder: Celebratory Social Drinks tonight from 7pm at Melbourne Public Bar

CrossFit Games Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (43/29kg), and
Burpees (over the bar and facing the bar)

27 Mar / 2014

Friday 28th March

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A. Bench Press

2 – 2 – 2 – 2

B. 10 – 1 For time of:

Push Ups
Box Jumps (24/20″)

Sweet skills:

26 Mar / 2014

Thursday 27th March

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Reminder: Social Drinks this Saturday 7pm at Melbourne Public Bar to celebrate the end of the 2014 CF Games Open – all members welcome.

A. Back Squat

3 – 3 – 3 – 3 – 3

B. For time:

15 x Power Cleans
Run 800m
10 x Power Cleans
Run 400m
5 x Power Cleans
Run 200m

Location of Melbourne Public Bar:


25 Mar / 2014

Wednesday 26th March

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A. Strict Press

5 – 5 – 5 – 5

B. 3 RFT of:

400m Run
2 x Rope Climbs to 15′
15 x Burpees
15 x KB Swings (32/24kg)

A couple of different methods of climbing ropes:

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