Today's Workout

IMG_8317
Monday 22nd December
WOD:

Warm Up Before Class:
Snatch Balance to 2RM - No more than 12 minutes
Work fast, wake up, go heavy and switch the CNS on

1) Muscle Snatch x 1-2 reps every 60-90 secs
5 rounds

2) Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

3) EMOM 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

4) Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

5) Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

Crossfit in Eltham

CrossFit Diamond Valley is a strength and conditioning facility located in Eltham (north east of Melbourne) and we offer group coaching or 1 on 1 personal training utilising the methodology of CrossFit.

We lift, we run, we jump, we climb, we push, we pull and we target all aspects of fitness. We aim to increase your strength, endurance, stamina, flexibility, power, speed, coordination, agility, balance and accuracy.

CrossFit Diamond Valley’s beliefs are that we must not be great at one thing, but be good at everything.

We are far from a regular gym. We are a close community surrounded with likeminded people who are bored of the “globo gyms” and people who actually want to results. There are no machines here at CFDV. You are the machine.

So if you live in any of the surrounding suburbs of Eltham – such as Greensborough, Doncaster, Bundoora, Dooreen or any other areas – and you are wanting to become fitter, faster and stronger, then come in and get started. You have nothing to lose, only everything to gain.