Tag: crossfit open

Thursday WOD

by Trent, posted in Daily WOD

Accessory/Strength
KB bottoms up single arm strict press
3 x 5

Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30

Core Finisher
1min each side
Side plank dumbbell OH raised

Olympic Lifting
Hang clean
1-1-1-1-1-1

Monday WOD

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

 

Wednesday WOD

by Trent, posted in Daily WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1

Thursday WOD

by Trent, posted in Daily WOD

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

Monday WOD

by Trent, posted in Daily WOD

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

Monday WOD – Deload week

by Trent, posted in Daily WOD

De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.

Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there

 

Strength (deload)
Strict press
3×5 40%, 50%, 60%

Metcon
50-40-30-20-10
Double under
Burpee

 

Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5