Strength
Bench press
3×5 40%, 50%, 60%
Metcon FOR TIME
20 power snatch 40/30
20 bar facing burpee
20 OHS 40/30
20 bar facing burpee
20 Squat snatch 40/30
Tag: crossfit competition
Thursday WOD
Handstand push up technique
Metcon
18min AMRAP
3 bar mucle up
5 HSPU deficit (20/10 plates)
7 Deadlift 100/70
Finisher
3min ME sit up
Olympic Lifting
Cluster
5-5-5-5-5
Monday WOD DELOAD WEEK
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 Kettlebell swing 24/16
10 toe to bar
Olympic Lifting
Snatch balance
5-5-5-5-5
Friday WOD – can you hang on
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
30 sit ups
*200m run if complex is broken
Thursday WOD
Accessory/Strength
KB bottoms up single arm strict press
3 x 5
Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30
Core Finisher
1min each side
Side plank dumbbell OH raised
Olympic Lifting
Hang clean
1-1-1-1-1-1
Wednesday WOD
Metcon
2 Rounds for Time
200m run
14 power snatch 35/25
14 pull ups
14 wall ball
Then into
200m run
12 power snatch 35/25
12 pull ups
12 wall ball
Then into
200m run
10 power snatch 35/25
10 pull ups
10 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
Metcon 8min AMRAP
30 Double under
10 Toe to bar
Olympic Lifting
Hang snatch
1-1-1-1-1
Member of the Month WOD
The ‘Mark’
PARTNER WOD
Complete as many rounds as possible in 25 mins of:
20 Synchronized Burpees
20 Front Squats, 60/40 kg
20 Handstand Push-ups
Thursday WOD
Handstand walk Technique
Metcon
20min AMRAP
400m run
5m HS Walk
20 KB swings 32/24
5 Ring Muscle up
Olympic Lifting
Overhead squat
3-3-3-3-3
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
Monday WOD Week 2 Wendler strength cycle
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
EMOTM 14min
10 Wall ball 10/6
6 KB swing 32/24
Olympic Lifting
3 position Snatch
1-1-1-1-1
‘1 more sleep until CFC partner comp’ Friday WOD
Please note: Gym closed from 4:30pm for comp set up
Strength
Turkish get up
3×5 (each side)
Metcon
For time
800m run
10 KB swings 32/24
10 box overs 20/20
400m run
20 KB swings
20 box overs 20/20
200m run
30 KB swings
30 box overs 20/20
