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

WOD 24/11/17 _thetruth


Workout

Muscle Up Negative
8 x 2

False Grip Hold
5 x max

Strict Press 1RM
rest
max reps @ 65%


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ben@crossfitadelaide.com

WOD 23/11/17 _breathing



Workout

7min EMOM T2B

rest

10 rounds
30sec AB
30sec rest
30sec Row
30sec rest
30sec burpees
30sec rest

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ben@crossfitadelaide.com

WOD 22/11/17 _skills


Workout 

DB Turkish Getup - 5min

rest

Handstand practice

rest

10-1
Strict Pullups
+ 10 hollow rock between sets

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ben@crossfitadelaide.com

WOD 21/11/17 _bbmile


Workout 

15 thrusters, 50/35
25 deadlifts, 50/35.
35 box jumps,.
1600m run
35 box jumps,
25 deadlifts, 50/35
15 thrusters, 50/35


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ben@crossfitadelaide.com

WOD 20/11/17 _hangdub


Workout 

Overhead Squat
10min EMOM
1 rep - building weight

rest 

5 rounds

1min on // 2min off
5 hang snatch
Max double unders

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ben@crossfitadelaide.com

WOD 18/11/17 _ teamplayaz



Workout 

Teams of 3
7min AMRAP
50 Back Squats (60/40)
50 Back Squats (80/60)
AMRAP Back Squats (100/70)
rest 3 minutes

7min AMRAP
50 Push Press (60/40)
50 Push Press (70/45)
AMRAP Push Press (80/50)
rest 3 minutes

7min AMRAP
50 Deadlifts (80/60)
50 Deadlifts (100/70)
AMRAP Deadlifts (120/80)

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ben@crossfitadelaide.com

WOD 17/11/17 _OH



Workout 

Overhead Squat
3,3,3,3
 
Snatch Balance
2,2,2,2

Hi Hang snatch
1,1,1,1

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ben@crossfitadelaide.com

WOD 16/11/17 _runpulljerk



Workout 

3min AMRAP
400m run
Max pullups
1min rest

3min AMRAP
400m run
max clean and jerk @ 70/50
1min rest

3min AMRAP
400m run
Max pullups
1min rest

3min AMRAP
400m run
max clean and jerk @ 70/50


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ben@crossfitadelaide.com

WOD 15/11/17 _gymbo


Workout

20min AMRAP

1 Rope climb
2 Wall Walks
4 Pass Thrus
6 T2B

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ben@crossfitadelaide.com

WOD 14/11/17 _strings


How your hamstrings will sound after today.

Workout 

Deadlift
7 sets 3 E90sec

rest

4 sets
8-10 good morning
8-10 Alternating DB Press

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