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Workout of the Day

Monday 31st July - Saturday 5th Aug

6/8/2017

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MONDAY
Strength:
EMOM x 16 building weight for heaviest combined total
Odds:
3 Front squat
Evens:
3 Power cleans


Conditioning:
**July Benchmark Retest**
Tabata AB (Calories)
8 x 20 on/10 off for total cals


TUESDAY
Strength:
Push jerk
5,5,3,3,1,1,1


Conditioning:
3 rounds
10 hang power snatch @ 50/35kg
20 pushups
Run 400m


WEDNESDAY
August Benchmark
(Hero WOD Wednesdays)
'The Don'
66 Deadlifts @ 50/35kg
66 Box jump
66 Kettlebell swings @ 24/16kg
66 Knees to elbows
66 Sit-ups
66 Pullups
66 Thrusters @ 25/15kg
66 Wall balls
66 Burpees
66 Double-unders


THURSDAY
Strength:
EMOM x 16 building weight for heaviest combined total
Odds:
3 Back squat
Evens:
5 floor press


Conditioning:
3 rounds for accumulate reps on a 3 minute timer/ resting 90 seconds between
Row 18/15 cals
10 HSPU
Max clean and jerk @ 52.5/35kg


FRIDAY
Strength:
EMOM x 7
Bar muscleup or CTB pullup


Tabata mash up
BB woodchops @ 10/5kg
Hollow hold


Conditioning:
3 rounds
20 T2B
50 double unders
20 SDHP @ 52.5/35kg
50 air squats






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Monday 24th - Saturday 29th July

5/8/2017

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MONDAY
Strength:
Complex
Power clean + hang squat clean + front squat
2,2,2,1,1,1


Conditioning:
EMOM x 15
1: 10 front squat
2: 10 power clean
3: 200m run
Rx = 60/40kg
Score = maintained reps of each I.e 9, 8, 200


TUESDAY
Strength:
A1: 4 Strict press
A2: 20 Russian twists
x 4


Conditioning:
30 HSPU
40 pullups
50 kb swings @ 24/16kg
*Every break = 30 double under penalty (I.e coming off wall or bar, or dropping kb)


WEDNESDAY
Strength:
Back squat
10rm


Conditioning:
'Reverse Mini Tri'
1km run
1.5 mile AB
1km row


SWOD
Split jerk
1rm


3 position power clean
x 5


3 RFQ
10 suitcase deadlifts (r/l)
15 goodmornings
10 close grip bench




THURSDAY
Strength:
A1: 4 sumo deadlifts
A2: 16 bb woodchop
x 4


Conditioning:
5 rounds
5 bar muscleups
10 deadlifts @ 100/70kg
20 wall balls


FRIDAY
Strength:
OHS
10rm


Conditioning:
1)
3 Rounds each for time and accumulate time on a 4 minute timer
12 burpees
18/15 cal AB


Rest


2)
Tabata abs 2 ways for total reps (8 x 20/10 of continuous work)
20 seconds of T2B
10 seconds of abmat situp


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • ABOUT US
    • Coaches
    • Timetable & Personal Training
    • Fees
  • Get started
    • What is CrossFit
  • Contact Us
  • BRAWN SWEAT
  • News
    • VOLUNTEER
    • My Kitchen RX'd
    • Member of the Month
    • Movement of the Week
    • Brawn Merch