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WORKOUT OF THE DAY
WORKOUT OF THE DAY
ben@crossfitadelaide.com

WOD 21/7/17 _HSW



Workout // 21st July

Bar Muscle Up
8min

rest

14min AMRAP
10m HS Walk
3 T2B (+3 each round)

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ben@crossfitadelaide.com

WOD 20/7/17 _50x



Workout // 20th July

3 rounds
5min AMRAP
50/40 cal row
30 burpees
max cal AB


5min rest between rounds

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ben@crossfitadelaide.com

WOD 18/7/17 _rowtime



Return of a workout that was a definite fan favourite first time around....

Workout 

2 x 250m row
2 x 500m row
2 x 1000m row
1 x 1500m row

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ben@crossfitadelaide.com

WOD 17/7/17 _dipdrive



Workout

Jerk Dip
8,8,6,6

Push-jerk
3,3,3,3,3

rest

3 rounds not for time
max Pushups
max Ring row

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ben@crossfitadelaide.com

WOD 15/7/17 _10x



Workout 

10 rounds
1min AMRAP
3 thrusters (heavy)
30 double unders
Max CTB Pullups

2min rest between rounds

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ben@crossfitadelaide.com

WOD 14/7/17 _deadAB



Workout

Deadlift
3,3,3,3

rest

3 rounds for time
7 deadlift @ 140/90
1600m assault bike 

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ben@crossfitadelaide.com

WOD 13/7/17 _Overhead



Workout

Snatch Grip Push-press
8,6,4,4 

Overhead Squat
5,5,5,5

FR reverse Lunges
4 x 12

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ben@crossfitadelaide.com

WOD 12/7/17 _1km



Workout // 12th July

6min AMRAP
5 T2B
7 Pushup
9 Squats

rest

3 x 1000m row
-building pace

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ben@crossfitadelaide.com

WOD 11/7/17 _gymsmowing



Workout 

12min EMOM
- Legless RC
- Frog Stand
- L-sit
 
rest
 
8min AMRAP
6 DB Squat Cleans
4 HSPU

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ben@crossfitadelaide.com

WOD 10/7/17 _jerk jerk jerk


This month we are definitely going to get you using your legs and keeping the elbows up on the jerk (the linchpin will be a lot easier if you can put the weights above your head)

Workout

3 Position Power Clean
E90sec x 6

Push-Jerk
3,3,3,3

Jerk Dips
3 x 8 

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