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Technique/WOD
Muscle up transitions

Metcon
15min AMRAP
5 Muscle up
25 Kettlebell swing 24/16
50 Double under

Finisher
For Time
Assault bike calories 20/15
Air squat 30

Strength
2 strict press + 3 push press
1-1-1-1-1

Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow

Finisher
2min ME wall climb

Part A

Rope climb technique

Part B

Metcon
30min AMRAP
400m Sandbag carry
10 alt sandbag lunge 20/10
5 deadlift 120/70
3 Rope climb 14ft

 

Olympic Lifting
Clean complex:
Power clean + Hang power clean + Hang squat clean
1-1-1-1-1

Strength
EMOM 5min
5 Strict pull up

10 Toe to bar

Metcon 7min AMRAP
7 Power snatch 45/30
3 Bar muscle up

Team Row
Max distance in 8min

Olympic Lifting
Snatch complex:
Power snatch + Hang power snatch + Hang Squat Snatch
1-1-1-1-1

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

Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball

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

Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1

Strength
Back Squat
3×5 40%, 50%, 60%

Metcon
21, 15, 9
Ground to overhead 40/30
Toes to bar

5:30pm

Mobility/ROM WOD

Strength
Turkish Get Up
3 x 5

Strength
Strict pull up

5 x 5

Metcon
For time
50 sit up
40 burpee
30 Kettlebell swing 32/24

 

Olympic Lifting
OHS
5-5-5-5-5

Tech WOD
Split jerk

Strength
Split jerk
3 x 3

Metcon
5 Rounds
20 Deadlift 60/40
50 Double under

Olympic Lifting
Clean T&G
5-5-5-5-5

This is the start of  our deload week. We will run another cycle then perform testing

Also this is the start of our new Timetable going forward!

crossfit coorparoo timetable

Metcon
Part A
EMOTM 8min
7 Front squat 60/40
ME Push up

Part B 15min AMRAP
400m run
20 Toe to bar

Olympic Lifting
Snatch T&G
5-5-5-5-5

 

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