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Strength
Power Clean
3 x 5 40% 50% 60%
Metcon
Every 3 min for 12 min complete designed work
0-3
2 rounds
6 Pull up, 6 Wall balls, 5 Deadlifts 60/40
3-6
2 rounds
8 Pull up, 8 Wall balls, 5 Deadlifts 80/60
6-9
2 rounds
10 Pull up, 10 Wall balls, 5 Deadlifts 100/80
9-12
2 rounds
12 Pull up, 12 Wall balls, 5 Deadlifts 120/100
Olympic Lifting
Squat Snatch with 3 sec pause
5-5-5-5-5
CrossFit Coorparoo Weekly Programming Overview Strength, Skill & Conditioning Training – This Week At CrossFit Coorparoo, every week of programming is designed to build well-rounded fitness across all domains: strength,
Including Andrew member of the month Day Focus Strength / Skill Conditioning Mon Gymnastics Skill + Aerobic Chipper Ring Muscle-Up Skill Progression (10:00) “Fading Light” — For Time, 20:00 Cap
Reminder the 2026 CrossFit open kicks off this week. We will be doing the open WODs each Friday from 4pm onwards Day Focus Strength / Skill Conditioning Mon Strength +
If you have any questions feel free to contact us and we’d be more than happy to help
