Phone: 0426 874 430 Email: info@balaclavacrossfit.com.au
Address:16-20 William Street, Balaclava, Vic

Welcome to CrossFit Balaclava

Todays WOD

16 Sep
0

Bench Press
5-5-5-5
In between sets 10 x Strict T2B

Back Squat
5-5-5-5
In between sets max HSPU/Push Ups min 10

Deadlift
5-5-5-5
Straight after last rep 20 x burpees over bar as fast as possible!

Extras
3 x 200m Farmers Carry (AHAP)
1 min Rest …

15 Sep
0

5 Rounds not for time;
3 x Skin the cats
1 x Rope Climb (Rx + Legless)

WOD
3 Rounds
25/30 x Cal Row
20 x Wall Balls
10 x Squat Snatch (60/40)

Straight into 14 mins to
Find 1RM Snatch

Extras
Snatch Pulls
3-3-3-3…

15 Sep
0

1 x Push Press
2 x Push Jerk
3 x Split Jerks
x 8
Keep weights light enough to move fast. Increase if you can

WOD
10 Rounds
2 x Muscle Ups
4 x HSPU
6 x Burpees
8 x KBS (32/24)
(25 min CAP)

Extras
4 x 5 Bar Muscle Up
Rest as needed between sets use band if needed.
15 x GHD after each set …

15 Sep
0

10 min EMOM
odd. 10 x T2B
even. 15 x Hollow Rocks

Hang Power Clean
3-3-3-3-3
*in between sets max set Ring Dips
Rest as needed between sets

WOD
10 min AMRAP
3 x Power Cleans (60/40)
3 x Pull Ups
Up in 3s

Extras
10 min EMOM
2 x Full Cleans @ 80%…

15 Sep
0

10 mins
Muscle Up Practice
Hip Activation drill
If good at Mus
7 min EMOM
3 x MUs

10 min EMOM
odd. 10 x Strict Pull Ups
even. 5-10 x HSPU

WOD
5 Rounds
10 x Power Snatch (50/30)
10 x Box Jumps over (24/20)(30/24)
35 x DUs

Extras
10 min EMOM
2 x Full Snatch @ 70-80% …

12 Sep
0

10 mins each to FIND
1RM Front Squat
1RM Back Squat

‘Kelly’
Five rounds;
Run 400 meters
30 x Box jump (24/20)
30 x Wall ball
32 min CAP…

12 Sep
0

14 mins to Find 1RM
OHS

‘Nancy’
5 Rounds
400m Run
15 x OHS (43/30)

Extras
Push Jerk
4-3-2

After each set 20 x T2B…