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

Welcome to CrossFit Balaclava

Todays WOD

31 May
0

Deadlift
10-10-10-10-
*straight after DL 400m sprint then rest as needed

WOD
3 Rounds
500m Row
200m Plate Carry (20/10)
10 x Burpees on to plate …

31 May
0

7 min AMRAP
Muscle Ups or Muscle up practice for 7 Mins

WOD
3 Rounds
400m Run
50 x DUs
25 x Power Cleans (50/30)
20 x KB Front rack Walking Lunges (10 each leg) (16/12)…

31 May
0

12 min EMOM
odd. 2 x Clusters (increase weight)
even. 10 x Burpee over bar

WOD
5 Rounds
11 x Thrusters (40/25)
15 x Ab mat Sit ups
22 x DUs…

26 May
0

Partner warm up
3 x Skin the cats
Other is holding 1 min Plank
3 Rounds

Push Press
4-4-4-4
In between sets 10 x Strict Pull Ups

WOD
21-15-9-6-3
Power Snatch (40/25)
Wall Ball…

26 May
0

10 x Banded good mornings
3 Wall walks
x 3

Deadlift
3-3-3-3-3
*in between sets 30 sec side plank each side

WOD
‘Elizabeth’
21-15-9
Cleans (60/40)
Ring Dips …

25 May
0

Burgner Warm up

12 min EMOM
1 x Full Snatch @ 70% 1RM
Concentrate on speed under bar, don’t increase weight.

WOD
12 min AMRAP
100 x DUs
50 x Hang Power Cleans (50/30)(60/40)Rx +
40 x Pull Ups
Max Box Jump Overs (24/20)…

24 May
0

Glute Activation

Front Squat
5-5-3-3-1-1
*in between sets 20 x T2B

WOD
3 Rounds
25 x Cal Row
15 x Box Jumps (24/20)
12 x OHS (50/30)
(60/40) Rx+…