Strength
Push press
5/3/1 75% 85% 95%
8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue
Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest
Strength
3 Squat Snatch + 2 Overhead squat
1-1-1-1-1
Metcon
FOR TIME
Row 500m
30 burpee box over 20’
20 Cal Assault bike
Olympic Lifting
clean
1-1-1-1-1-1
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
21, 15, 9
Deadlift 100/70
Wall ball
Finisher
2min
ME knee to elbow
Don’t forget to drag your friends along this week for some fun, free crossfit. Just send the waiver link to them before they come in for their first session with us http://www.crossfitcoorparoo.com.au/get-started/free-trial/
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
50,40,30,20,10
KB swing 24/16
Double under
Olympic Lifting
Overhead Squat with 3 sec pause
5-5-5-5-5
Finishing off the working week with a tough hero WOD
McGee
30min AMRAP
5 deadlift 125/85
13 Push up
9 box jump 24/20
Strength
Squat Clean
1-1-1-1-1
Metcon
25, 20, 15, 10
Hang power clean 45/30
toe to bar
Finisher
ME assault bike
30 sec
Olympic Lifting
Hang snatch
1-1-1-1-1
REMINDER ‘PAY IT FORWARD WEEK’ STARTS THIS WEEK
So how does it work?
It’s very simple, do between one and three good deeds for others within the CFC community without asking for anything in return. Instead the recipient may want to pay it forward to someone else in in the gym and so it continues….
There is no better feeling than doing something for someone and expecting nothing in return.
Some examples of paying it forward could be:
– Setting up someones equipment for them
– shouting them a Fitaid or coffee or even breakfast
– carrying their equipment to the car
– lending your equipment ie weight belt/speed rope
– wiping down chalk marks for the coaches 
Cindy
20min AMRAP
5 pull up
10 push up
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1
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
Technique
Rope climb
Strength
Back Squat
1-1-1-1-1
Metcon
Dead by
Thruster 50/35
Finisher
Team AMRAP 4min
ME Rope Climb
Olympic Lifting
Clean and Jerk
1-1-1-1-1
For the next two weeks we will be testing our 1RM lifts and also numerous bench mark WODs. Ensure you attend as many sessions as possible to obtain your results moving forward in our next strength cycles.
Strength
Deadlift
1-1-1-1-1
Metcon
For Time
30 CTB pull up
200m run
20 CTB pull up
400m run
10 CTB pull up
600m run
Olympic Lifting
Snatch
1-1-1-1-1
