STRENGTH

Deadlifts

E.M.O.M - 10 minutes

Min 1: 3@70%

Min 2: 3 @80%

Mins 3-10: Build to a Max 1

*Today I want the best you can lift for 1 Rep. I know we would all like to P.B but go into this EMOM with an open mind, no pre-conceived ideas on what you will lift, just go for it!

WOD

18 Power Snatches - 50/35kg

18 Clean and Jerks - 50/35kg

For time.

PRACTICE

E.M.O.M - 10 minutes

Odds: 3 Superman/Hollow/Push down on the bar, 1 Stiff Legged Toes to Bar

Evens: 1 Push Jerk/1 Split Jerk

WOD

A.M.R.A.P in 16 minutes of:

100m Run

15 Shoulder to Overhead - 40/30kg

12 Dumbbell Snatches - 22.5/15kg

9 Toes to Bar

STRENGTH

Back Squats

E.M.O.M - 10 minutes

Min 1: 3@70%

Min 2: 3@80%

Mins 3-10: Build to your Max 1

*Today I want the best you can lift for 1 Rep. I know we would all like to P.B but go into this EMOM with an open mind, no pre-conceived ideas on what you will lift, just go for it!

WOD

"Jackie"

1000m Row

50 Thusters - 20/15kg

30 Pull ups

For time.

STRENGTH

Bench Press

E.M.O.M

Min 1: 3@70%

Min 2: 3@80%

Mins 3-10: Build to a Max 1

*Today I want the best you can lift for 1 Rep. I know we would all like to P.B but go into this EMOM with an open mind, no pre-conceived ideas on what you will lift, just go for it!

WOD

10 Goblet Squats - 32/24kg

1 round of the couplet:

5 Bench Press' - 70/45kg

1 Leg Less Rope Climb

20 Goblet Squats - 24/16kg

2 rounds of the couplet

30 Goblet Squats - 24/16kg

3 round...

WOD

2km Run

100/70 Push ups (chest to Ab Mat)

2km Run

200 Ab Mat Sit ups

2km Run

For time

STRENGTH

Back Squats

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%

WOD

"Cindy"

A.M.R.A.P in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

STRENGTH

Bench Press

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%

WOD

10 rounds for time of:

10 Kettlebell/Dumbbell Snatches - 24/16kg

20 Double Unders.

STRENGTH

Deadlifts

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%

WOD

1 Mile Run

50 Wall Ball Shots - 20/14lb

40 Toes to Bar

30 Burpees Over the Bar

20 Power Cleans - 70/47.5kg

For time.

PRACTICE

E.M.O.M - 10 minutes

Odds: 5 Superman/ Hollow/ Push on the bar OR 1-2 Muscle ups

Evens: Max distance Handstand Walk OR Handstand Walk skill progressions

WOD

A.M.R.A.P in 13 minutes of:

Buy in: 70/50 Cal Row

Then,

1 Muscle up

7 Handstand Push ups

14 Weighted Box Step Overs - 24", 15kg/ 20", 10kg dumbbells

OLY

5 sets of the complex:

Squat Clean/ Hang Squat Clean/ Split Jerk

*Building in weight

WOD

3 rounds for time of:

20 Hang Power Cleans - 40/30kg

20 Front Squats - 40/30kg

20 Push Press' - 40/30kg

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