08 Apr / 2014
Wednesday 9th April
A. Clean Pulls
3 – 3 – 3 – 3 – 3
B. Partner WOD
2 athletes per team. One works while the other rests.
5 RFT:
6 x Squat Cleans (60/42.5kg)
12 x Push Ups
12 x Burpees
12 x Pull Ups
Must complete all prescribed reps before switching. For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the push-ups and completes all 12 reps, followed by the second athlete. This work/rest sequence continues till the end of the round. Complete 5 rounds total.
07 Apr / 2014
Tuesday 8th April
A. Push Jerk
3 – 3 – 2 – 1 – 1
B. AMRAP in 12 Mins of:
7 x T2B
14 x Wall Ball (9/7kg to 10′)
200m Run
or C. AWOD – 12 Min AMRAP of:
2 x Muscle Ups
6 x HSPU
10 x KB Swings (32/24kg)
Finisher: Accumulate 60 secs L-Sit
(Advanced 120 secs)
05 Apr / 2014
Monday 7th April
A. Front Squats
3 – 3 – 3 – 3 (work to 85% of 1RM)
B. 3 RFT of:
7 x Front Squats (50/35kg) (Clean from the floor)
5 x Thrusters
3 x Push Press
40 x DU
C. Turkish Get Up
3 x 2 (each Arm)
I love the sweet 70’s weightlifting fashion and awesome haircuts.
04 Apr / 2014
Saturday 5th April
‘Barbara’
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
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
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
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
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
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.
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
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)
