CrossFit gym brisbane – Page 4

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Wednesday WOD

July 24, 2018July 17, 2018 by Trent, posted in Daily WOD

Strength
Bench Press
3×3 70%, 80%, 90%+

Metcon
14min AMRAP
5 Ring Muscle up
2 Rope climb 14ft
10 box jump 24/20

Olympic Lifting
3 position clean
1-1-1-1-1-1

Monday WOD

July 22, 2018July 17, 2018 by Trent, posted in Daily WOD

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon

FOR TIME
5 Rounds For Time
15 Chest to bar pull up
20 Sumo Deadlift high Pull 35/25

Olympic Lifting
Split jerk
3-3-3-3-3

Tuesday WOD

July 16, 2018July 9, 2018 by Trent, posted in Daily 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

Monday WOD

July 15, 2018July 9, 2018 by Trent, posted in Daily WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds For Time
200m Overhead plate carry 20/10
20 KB swing 32/24

Olympic Lifting
Grace
30 clean and jerk

Monday WOD DELOAD WEEK

July 8, 2018July 2, 2018 by Trent, posted in Daily WOD

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

July 5, 2018June 27, 2018 by Trent, posted in Daily WOD

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

Wednesday WOD

July 3, 2018June 25, 2018 by Trent, posted in Daily 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

Monday WOD

July 1, 2018June 25, 2018 by Trent, posted in Daily WOD

Strength
Back squat
5/3/1 75% 85% 95%

For time
Assault bike 30/25 cal
20 squat clean 45/30
15 bar facing burpee

*perform squat clean unbroken touch and go or 5 wall ball penalty applies

Olympic Lifting
OHS
1-1-1-1-1-1

Monday WOD Week 2 Wendler strength cycle

June 24, 2018June 20, 2018 by Trent, posted in Daily WOD

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

Tuesday WOD

June 18, 2018June 12, 2018 by Trent, posted in Daily WOD

Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1

Metcon
8min AMRAP
12 KB swing 24/16
10 KB Goblet squat
8 KB SDHP
*3 wall climb each time complex is broken

Accessory work
External shoulder rotations
-horizontal
-vertical

Olympic Lifting
Cluster
5-5-5-5-5