Metcon
800m run
50 double unders
50 pull up
800m run
75 double unders
30 Chest to bar pull up
800m run
100 Double unders
10 Bar muscle up
Tag: CrossFit gym brisbane
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 wall ball 10/6
10 power snatch
20 wall ball
15 power snatch
30 wall ball
20 power snatch
40 wall ball
Olympic Lifting
Cluster
5-5-5-5-5
Monday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
MetconÂ
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHSÂ
1-1-1-1-1
Wednesday WOD
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Saturday WOD
Metcon
7 Rounds For Time
10 Power snatch 35/25
15 Lateral bar burpee
Friday WOD
Strength
Strict pull Up
5 x 5
Metcon
Assault Cal 30/25
Row Cal 30/25
50 Double under
20 Double Kettlebell box step over 20/12
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
super set
Dumbbell Lateral rear raise
5-5-5
Deadlift
5/3/1 75% 85% 95%
Metcon
Death by
Kettlebell swing 32/24
Burpee
Olympic Lifting
snatch
1-1-1-1-1
Friday WOD
Metcon
50 hang power clean 45/30
20 pull up
50 Shoulder to overhead
20 pull up
50 Front rack lunge
20 pull up
Thursday WOD
Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3
