Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3
Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3
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
Metcon
28min AMRAP
40 Double under
20 Alt pistol squats
10 HSPU
5 rope climb 14ft
Olympic lifting
2 push press + 3 push jerk
1-1-1-1-1
Strength
Back squat
3×5 40%, 50%, 60%
Metcon
FOR TIME
Row 750m
50 wall ball squat clean
30 burpee box over 20/20
20 Dumbell thruster 22.5/15
Olympic Lifting
Strict press + 2 push press + 3 split jerk
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
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
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
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
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 18min
200m run
12 toe to bar
10 HSPU
8 Squat clean 45/30
Olympic Lifting
OHS
1-1-1-1-1-1
Metcon
25min AMRAP
3 bar muscle up
6 deadlift 115/70
12 front rack Alt KB lunge 20/12
Olympic Lifting
3 position clean 1-1-1-1-1