Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

“Fran"
21-15-9 reps for time of:
Thruster, 40/30kg
Pull-ups

Extra Training

Clean and Jerk
1RM

**After Workout**
3 sets; 12-15 reps of each movement with minimal rest between movements
DB lateral raise
DB tricep extensions (laying down)
DB shoulder press

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Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

Front Squat
1 RM

3xME ring dips

“Sally Up” 60/40kg

Extra Training
Row 3 x 1km
(rest 2 mins between efforts - aim to hold 5km row pace)


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Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

Warm-up to a moderately heavy 3 touch and go power snatch

“Randy”
75 Power Snatch for time, 35/25kg

Extra Training
5 min AMRAP Pull-ups

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Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

Split Jerk
1-1-1-1-1-1-1

Deadlift
3x10

Extra Training
Alternating EMOM for 12 mins:
30 Double Unders
6-10 HSPU

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Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

**NO YOGA TONIGHT**

 

“Partner Pass Out”
Each partner must complete total of 5 rounds of each of the movements below (alt work/rest with each partner). Together complete 1 mile each on the Assault bike before moving to next movement

For time:
5 ROUNDS:

5 Back Squats (60/40kg)
1 mile bike
5 ROUNDS:
5 Bench Press (60/40kg)
1 mile bike
5 ROUNDS:
5 Power Cleans (60/40kg)
1 mile bike
5 ROUNDS:
5 Pull-ups
1 mile bike
5 ROUNDS:
5 box jumps
24/20”
1 mile bike

Extra Training

Hip Thrust
Squeeze glutes and hold for 3 seconds at the top of each rep.

Tabata mashup
20 secs on 10 secs off for 8 total rounds (4 on each movement)
Hollow rock
Plank hold

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Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

Overhead Squat
Build up to a heavy 3 for today

10 min AMRAP:
3 Hang Snatch, 60/40kg
6 Target Burpees, 6"
9 Toes to Bar

Extra Training

L-sit
**accumulate 1-2 minutes**

Muscle up EMOM 12 minutes:
(pick a challenging number)


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Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

3 rounds for time:
Run 800m
10 Deadlifts, 125/85kg
3 Rope Climbs

Extra Training

1 RM Snatch for the day


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Workout of the Day

Gymnastics EMOM 15 mins :

Muscle up (ring or bar)
OR
15 mins to practice muscle up transitions/dips/strict pullups

AMRAP 12 mins:
"Team DT"
12 DeadLifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)

** in pairs - pair 1 does 1 round, then pair 2 does 1 round, etc**

Extra Training

3 x ME L-sit


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Workout of the Day

Power Snatch
3-3-3-3-3
 
Finisher
Max reps wall ball in 3 mins, rest 3 mins and repeat
 
Extra Training
3 sets on the Air Bike: 
90 secs easy
60 secs moderate
30 secs fast
90 secs easy
60 secs moderate
30 secs fast
90 secs easy
60 secs moderate
30 secs fast
Rest 90 secs between sets
Total time 30 mins
(courtesy of Chris Hinshaw)  

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Workout of the Day

Snatch Balance
15 mins to find a heavy 1RM for today 

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans,60/40kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

"The Chief", CrossFit San Diego

Extra Training
Press
5-5-5-5

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Workout of the Day

Front Squat
5-5-5-5-5

3 person team Airbike challenge
As many cals as possible is 10 mins

Extra Training
Weighted Hip Extension 3x20 

Pull-ups
4 rounds for reps

20 seconds on/40 seconds off
*must stay on pull-up bar during 20 seconds work

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Workout of the Day

“Fight Gone Bad” 
Three rounds of:
Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Extra Training
Bench Press
5-5-5
Bent Over Row
3x8
 

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