Weekly Programming 18/11
Tag: Crossfit Coorparoo
Weekly Programming 11/11
Have you ever wanted to try CrossFit??
https://www.crossfitcoorparoo.com.au/get-started/free-trial/
Weekly Programming
Weekly Programming 28/10
https://www.youtube.com/watch?v=saYKvqSscuY
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
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
