
Following testing our 1RM lifts we are now back to strength cycles using % for both our basic strength lifts and Olympic lifting.
Following testing our 1RM lifts we are now back to strength cycles using % for both our basic strength lifts and Olympic lifting.
Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up
Strength
10min Find a
Overhead squat
Reminder we have a basic technique class tonight at 7:15pm run by coach Will
Strength
Strict press
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
Metcon
10min AMRAP
200m Overhead plate carry 20/10
10 Burpee onto plate
Olympic Lifting
Hang snatch
1-1-1-1-1
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
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
Strength
3 position snatch
1-1-1-1-1
Metcon
5 Rounds For Time
20 Overhead squat 45/30
12 HSPU
Olympic Lifting
Snatch grip deadlift + snatch shrug + snatch high pull + snatch
1-1-1-1-1
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
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
Metcon 38min AMRAP
Run 800m
20m OH KB walking lunge 24/16
20 pull up
40 sit up
Olympic Lifting
Clean T&G with 3 sec pause
5-5-5-5-5
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Strict pull up
3 x 3
AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft
Olympic Lifting
3 position Snatch
1-1-1-1-1
Technique/strength WOD
Split jerk
Split jerk
5-5-5-5-5
Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee
Olympic Lifting
3 position power snatch + 2 OHS
1-1-1-1-1
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 https://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