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
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
Strength
Bench press
3×5 40%, 50%, 60%
Metcon FOR TIMEĀ
20 power snatch 40/30
20 bar facing burpee
20 OHS 40/30
20 bar facing burpee
20 Squat snatch 40/30
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
Strength
Strict press
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
Metcon 8min AMRAP
30 Double under
10 Toe to bar
Olympic Lifting
Hang snatch
1-1-1-1-1
The ‘Mark’
PARTNER WOD
Complete as many rounds as possible in 25 mins of:
20 Synchronized Burpees
20 Front Squats, 60/40 kg
20 Handstand Push-ups
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
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
10 Rounds For time
30 Double under
3 rope climb
Accessory
4min max time under tension
Double KB front rack walk
Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1
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
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
Metcon
AMRAP 28min
400m Run
30 Wall ball
10 Deadlift 100/70