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

Welcome to CrossFit Balaclava

Todays WOD

21 Jul
0

OHS
5-3-3-1-1
Then..
1 set Max reps Front Squat atlast weight for OHS
Score is load and reps

WOD
30 x Box Jump Overs
30 x Power Snatch (40/25)
30 x Pull Ups
500m Row
30 x Pull Ups
30 x Power Snatch
30 x Box Jump Overs …

21 Jul
0

Deadlift
2-2-2-2-2
In between sets max HSPU

Hang Squat Snatch
2-2-2

WOD
7 min AMRAP
2 x KBS (24/16)
2 x DB Thruster
Up in 2s …

20 Jul
0

Hang Power Clean
3-3-3-3-3

Back Squat
3-3-3-3-10RM

WOD
3 Rounds
12 x Front Squats (60/40)(Rx+70/50)
9 x C2B Pull Ups
6 x HSPU…

20 Jul
0

Strict Press
5-3-1-1
*in between sets max Push Ups

Thruster from rack
3-3-3-3
*in between sets 3-5 MUs or MU transitions

WOD
3 Rounds
20 x T2B
15 x Wall Balls
10 x Push Jerk (60/40)…

17 Jul
0

12 mins to Find
1RM Power Clean + Jerk

16 min EMOM
odd. 5 x OHS +
5 x burpees

even. 10 x Box Jump +
25 x DUs…

17 Jul
0

Warm up
200 x DUs or
5 mins DU practice

30 min EMOM
1. 2 x Snatch
2. 5 x Bar muscle ups
3. 5 x Power Clean + Jerk
4. 7 x Ring Dips
5. 9 x Thruster
6. Rest…

17 Jul
0

Full Clean
3-3-3-3

Front Squat
2-2-2-2

Bro sesh
5 Rounds
With a partner you go I go;
20 x Bicep Curls
20 x Ring push ups
20 x Tricep push down
20 x Sit ups …