Tag: crossfit competition

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

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

Metcon
For time
3 Rounds
10 power snatch 40/30
20 wall ball
3 Rounds
5 power snatch 50/35
10 wall ball

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Last chance to register for the FUN CFC in house comp this weekend. We hope to see you join in on all the fun

You can register through paypal, cash, or eftpos https://www.paypal.me/crossfitcoorparoo/35

Extra mobility/stretch/mash

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

Metcon
5 Rounds For time
12 hang power clean 50/35
30 sit ups

Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1

Monday WOD – Deload week

by Adm1n_Acc3ss, posted in Daily WOD

De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.

Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there

 

Strength (deload)
Strict press
3×5 40%, 50%, 60%

Metcon
50-40-30-20-10
Double under
Burpee

 

Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5

 

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5/3/1 75% 85% 95%

8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue

Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest