Following testing our 1RM lifts we are now back to strength cycles using % for both our basic strength lifts and Olympic lifting.
Weekly program 6/6 – 11/6
Tag: CrossFit Brisbane
Monday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
AMRAP 10min
6 power snatch 35/25
9 OHS 35/25
3 Ring muscle up
Finisher
For time (3min cap)
200 Double under
*5 burpee each time you break
Olympic Lifting
Cluster
5-5-5-5-5
Saturday WOD — Bring your A game
Metcon
For time
1.6 km run
100m walking lunge
400m OH plate carry
75 wall ball
75 sit ups
75 DU
Friday WOD
Strength
Barbell bent over row
3 x 5
Super set
Strict pull up
3 x 5
For time
3 Rounds
20 DB hang clean and jerk 22.5/15
20 Toe to bar
20 box jumps
Thursday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 10min
2 thruster 42.5/30
2 burpee
4 thruster 42.5/30
4 burpee
6 thruster 42.5/30
6 burpee
8 thruster 42.5/30
8 burpee
10 thruster 42.5/30
10 burpee
continue…..
Finisher
3min
Hollow hold
Olympic Lifting
high hang clean
1-1-1-1-1-1
Wednesday WOD
Metcon
For time
400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
5/3/1 75% 85% 95%
Metcon
AMRAP 8min
30 Double under
5 squat clean T&G 60/40
*10 lateral bar burpee if break clean
Finisher
For Time
Row 500m
Olympic Lifting
high hang snatch
1-1-1-1-1
Monday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
15min AMRAP
10 push ups
20 Sit ups
30 Air Squats
Olympic Lifting
OHS
1-1-1-1-1
Thursday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
15 OHS 42.5/30
5 Bar muscle up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power snatch 40/30
2 lateral bar burpee
4 hang power snatch 40/30
4 lateral bar burpee
6 hang power snatch 40/30
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
Power Snatch
3-3-3-3-3
Saturday WOD
THE PARTY PUMP TOTAL
10 RM Back Squat
10 RM Bench Press
10 RM power clean
3 attempts at each lift
Score is total weight of all 3 lifts
Friday WOD
Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)
