STRENGTH

Bench Press - 1/1/1/1/1/1

*All sets above 90%

WOD

"Squat Clean Ladder"

10 @ 42.5/30kg

8 @ 50/35kg

6 @ 60/42.5kg

4 @ 70/50kg

2 @ 80/55kg

1 @ 90/60kg

1 @ 100/65kg

For time.

Time Cap: 10 minutes

WOD

"Loredo"

6 rounds for time of:

24 Squats

24 Push ups

24 Walking Lunge Steps

400m Run

GYMNASTIC SKILL

1-5 Muscle ups

E.M.O.M for 10 minutes.

WOD

4 rounds of:

6 Power Snatches - 50/35kg

6 Handstand Push ups

-Then 200m Run-

3 rounds of:

8 Power Snatches - 42.5/30kg

8 Handstand Push ups

-Then 200m Run-

2 rounds of:

10 Power Snatches - 35/25kg

10 Handstand Push ups

-Then 200m Run-

STRENGTH

Deadlift - 2/2/2/2/2

*All sets above 80%

WOD

"Fran"

21/15/9 of:

Thrusters - 42.5/30kg

Pull ups

WOD

Run 2km

50 Box Jump Overs - 24/20"

Run 1.5km

30 Burpees

Run 1km

10 Burpee Box Jump Overs - 24/20"

EMOM - 14 mins

Odds: 1 Power Clean (ascending weight)

Evens: 15 Wall Ball Shots - 20/14lb

WOD

E.M.O.M - 10 mins

3 Power Cleans - 65/45kg

3 Front Squats - 65/45kg 

3 Shoulder to Overheads - 65/45kg

WOD

40 Cal

40 Kettle Bell Swings - 24/16

400m Medicine Ball Run - 9/6kg

800m Run

80 Air Squats

80 Double Unders

For time.

STRENGTH

Bench Press - 2/2/2/1/1/1

*All sets above 85%

WOD

1km Run

50 Thrusters - 20/15kg

30 Pull ups

For time.

SQUAT SNATCH

2@70%

2@75%

2@80%

1@85%

1@90%

1@90%

WOD

100m Run

21 Deadlifts - 60/40kg

100m Run

18 Deadlifts - 80/55kg

100m Run

15 Deadlifts - 90/65kg

100m Run

12 Deadlifts - 100/75kg

100m Run

9 Deadlifts - 110/85kg

100m Run

6 Deadlifts - 120/90kg

GYMNASTIC STAMINA

4 rounds of:

4 Strict Pull ups

5 Pull ups

6 Toes to Bar

Rest as needed between sets.

WOD

5 rounds with the following reps for time.

10/8/6/4/2 - Ring Dips

24 Sit ups

12 Hand Release Push ups

1 minute rest

Please reload

Recent Posts

October 17, 2019

October 16, 2019

October 15, 2019

October 14, 2019

October 13, 2019

October 10, 2019

October 9, 2019

October 8, 2019

October 7, 2019

October 3, 2019

Please reload

Archive
Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
Contact Us:

Tel: (02) 6353 1272

Email: Clubrevive@gmail.com
 

Location​​​​​​: 5 Young St Lithgow, NSW, 2790.

© Club Revive Crossfit Uplift

Socialize With Us:

Opening Hours:
Monday - Thurs 6:30am - 8pm
Friday - 6:30am  - 7:30pm
Saturday - 9am - 12pm