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)
27 Mar 2014
Friday 28th March
A. Bench Press
2 – 2 – 2 – 2
B. 10 – 1 For time of:
Pistols
Push Ups
Box Jumps (24/20″)
Sweet skills:
26 Mar 2014
Thursday 27th March
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
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:
24 Mar 2014
Tuesday 25th March
A. High-Hang Snatch
2 – 2 – 2 – 2
B. 8 Rounds for Load of:
1 x Hang Clean
2 x Thrusters
3 x Front Squats
23 Mar 2014
Monday 24th March
Reminder: Social Drinks this Saturday 7pm at Melbourne Public Bar to celebrate the end of the 2014 CF Games Open – all members welcome.
A. Push Jerk
3 – 3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
Run 200m
7 x Ring Dips
14 x Sit Ups
21 x Double Unders
21 Mar 2014
Saturday 22nd March
CrossFit Games Open WOD 14.3
Complete as many rounds and repetitions as possible in 14 minutes of:
60-Calorie row
50 Toes-to-bars
40 Wall-ball shots, 20 lb. to 10-foot target
30 Cleans, 135/95 lb.
20 Muscle-ups
20 Mar 2014
Friday 21st March
5 Rds for Max Reps of:
Strict Press (0.75/0.5 x Bodyweight)
Strict Pull Ups
Back Squat (BW/0.75 x BW)
No rest b/w exercises. Rest as needed between sets.
Your total score will be: #SP/#PU/#BSq
