116 Murphy St, Richmond, VIC.

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Tuesday – WOD

CrossFit Richmond – WOD Strength/Conditioning: At 00:00 1.6km Run (Time) 1.6km Run Deadlift (1RM) Bench Press (3 x Max @ BW / 3 1/4 BW ) At 30:00 Metcon (Time) For time: Run 800 meters 60 Kettle bell swing @ 24kg/16kg Comp Training Extra: 30 Burpee Muscle-ups (Time)
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PPress 2-2-2-2 / 5rounds 50du15sdhp15burpees

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OHSquat 2RM / Cindy

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Press 2-2-2 / Chipper 30’s

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WOD – Sunday

Strength: Sumo Deadlift 3-3-3 @ 85-90% Conditioning: Ten rounds for time of: Sprint 200 meters 1 Legless rope climb Compare to 29/6/14 Post load for Sumo deadlift & time to whiteboard.
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WOD – Sunday

9:30am – Outdoor Session at Fairview Park Strength: Turkish Get-up 3-3-3 Conditioning: Partner WOD – In pairs complete for time: Run 1.2km = 3 x 200 meter sprint each 21-15-9 reps of: Kettle bell swing @ 24kg/16kg Burpees Run 1.2km = 3 x 200 meter sprint each Post time to Facebook. *In the 21-15-9 person […]
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WOD – Sunday

Strength: Press 2-2-2-2 @ 90-95% Conditioning: Three rounds for max reps of: 1 minute max: Double-unders 1 minute max: Push press @ 50kg/35kg 1 minute max: Box jumps @ 24”/20” 1 minute max: Kettle bell swing @ 24kg/16kg – Rest 1 minute Post loads & total reps to whiteboard.
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WOD – Wednesday

Strength/Power: Snatch 2-2-2 @ 85-90% Conditioning: For time: Run 1km 30 Power Snatch @ 50kg/35kg 50 Burpees Post load and time to whiteboard. 6:00pm – Oly-Lifting 1. 3 Position Snatch (Vertical + Mid-thigh + Hover) 3 x 1 @ 75-80% 2. 3 Position Clean (Vertical + Mid-thigh + Hover) + 1 Jerk @ 75-80% 3a. […]
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WOD – Monday

Strength: Split Squat/Back Squat: 6-6-6 (Heavier than last week) Weighted Pull-Up: 6-6-6 Conditioning: As many rounds as possible in 12 minutes of: 5 Cleans @ 60kg/40kg 7 Pull-Ups 9 Burpees Post load and rounds to whiteboard. 6PM – Oly Lifting 1. Snatch: 3 x 2 @ 85% 2. Power Clean & Jerk 3 x 2 […]
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WOD – Monday

Strength: Split Squat/Back Squat: 6-6-6 Weighted Pull-Up: 6-6-6 Conditioning: 40-30-20-10 reps for time of: Pull-Up Wall Ball @ 9kg/6kg Post loads and time to whiteboard. 6pm – Oly-Lifting 1. Snatch Balance: 3 x 3 @ 70-75% 2. Hang Snatch: 3 x 5 @ 75-80% 3a. Split Squat/Back Squat: 3 x 6 3b. Weighted Pull-Up: 3 […]
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CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121