Welcome to CrossFit Coorparoo

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Strength
Strict press
3×3 70%, 80%, 90%+

Metcon
20min AMRAP
200m pinch carry 10/5
20m walking lunge
2 rope climb

Olympic Lifting
3 position Snatch
1-1-1-1-1

Metcon
5 Rounds
Bench press Max reps
80/60
Deadlift Max reps
120/85

28min to complete rest as needed between rounds. Score is max reps

Strength
Front Squat
3×5 65%, 75%, 85%+rep

Metcon
18min AMRAP
400m run
5 Ring muscle up

Strength
Strict press
3×5 65%, 75%, 85%+rep

Bench press
3×5 65%, 75%, 85%+rep

Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee

5:30pm

ROM/WOD

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds For Time
8 Power snatch 40/30
12 Pull up

Finisher
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks

Olympic Lifting
Power snatch t&g
5-5-5-5-5

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
4 Rounds For Time
40 Double under
20 OHS 42.5/30
10 Toe to bar

Olympic Lifting
Power clean t&g
5-5-5-5-5

Easter Saturday

Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups

*Split reps as needed between partners

 

Strength
Front Squat
1-1-1-1-1

Metcon
3 rounds for time
8 squat snatch 45/30
12 pull up
16 double under
*3 burpee each time DU are broken

Olympic Lifting
Clean and jerk
1-1-1-1-1

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