Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20
Tag: crossfit cost
Tuesday WOD
Strength
Overhead Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball
Finisher
100 Sit ups for time
Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1
Monday WOD
AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..
Olympic Lifting
Snatch balance
5-5-5-5-5
Wednesday WOD
Metcon
3 Rounds
15 power snatch 45/30
15 pull up
200m run
3 Rounds
10 OHS 45/30
10 Chest to bar pull up
200m run
3 Rounds
5 Bar muscle up
5 Squat snatch 45/30
Olympic Lifting
Jerk
1-1-1-1-1
Saturday Partner WOD
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Squat clean
5-5-5-5-5
Thursday WOD
Strength
Bench press
1-1-1-1-1
Annie
50,40,30,20,10
Double under
Sit up
Olympic lifting
Overhead Squat
1-1-1-1-1
Saturday WOD
For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6
Thursday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)
Olympic lifting
Grace
30 clean and jerk for time
Wednesday WOD at CrossFit Coorparoo
Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up
Metcon
20min AMRAP
9 squat clean 45/30
12 HSPU
15 Pull up
Olympic Lifting
DT
5 rounds for time of:
12 Deadlifts, 70/50
9 Hang Power Cleans,
6 Push Jerks
Monday WOD at CFC
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Isabel
30 snatch for time
Monday WOD
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
30 air squat
20 Kettlebell swing 32/24
3 rope climb
Olympic Lifting
Cluster
5-5-5-5-5
