Daily WOD – Page 44 – CrossFit Coorparoo

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Monday WOD 1RM back squat

January 29, 2017January 24, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
buy in
100 Double under
then
50-40-30-20-10
sit up
wall ball

Olympic Lifting
Snatch
1-1-1-1-1

Saturday WOD

January 27, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
3-3-3

front Squat
3-3-3

Alt front rack Lunge
6-6-6

Metcon
8min
1km run
then
ME burpee

Friday WOD

January 26, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
7 Rounds For Time
9 power snatch 45/30
15 Wall ball
20 Double under

Wednesday WOD Push Jerk

January 24, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
push jerk
3-3-3-3-3

Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee

Finisher
2min MAX effort V-up

Olympic Lifting
OHS
3-3-3-3-3

Tuesday Chipper

January 23, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
10 Rounds For Time
21 double under
15 pull up
9 Overhead squat 50/35
*200m run if OHS broken

Olympic Lifting
Power clean T&G
3-3-3-3-3

Monday WOD Deadlifts, strict press and more

January 22, 2017January 19, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3-3-3-3-3

super set

Strength
Strict press
3-3-3-3-3

Metcon
10min EMOTM
8KB swing 32/24
ME burpee

Olympic Lifting
Power snatch t&G
3-3-3-3-3

Saturday WOD FRAN!

January 20, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
Fran (2 waves)
21, 15, 9
Thruster 42.5
Pull up

10min to find a heavy
2 RM Clean and jerk

Friday WOD

January 19, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
For time
800m run
100 double under
50 hang power clean 50/35
25 bar facing burpee

The Matty Finisher
Team row 2487m

We are going to pick up Matty from NZ

2,487 km (AUS to NZ)

Thursday WOD Front rack lunge

January 18, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Alt front rack lunge
6-6-6-6-6

Metcon
21, 15, 9
shoulder to overhead 45/30
Overhead squat
toe to bar

Olympic Lifting
Complex
Power snatch + hang squat snatch + squat snatch + 2 Overhead squat

Wednesday WOD Chipper

January 17, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Chipper
Buy in 50 chest to bar pull ups
then
7 Rounds FT
6 Deadlift 100/70
12 Medball clean 10/6
1 rope climb 12ft

Olympic Lifting
Bear complex
5-5-5-5-5

Tuesday WOD

January 16, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
2 push press + 3 push jerk
1-1-1-1-1

Metcon
AMRAP 8min
1 Thruster 50/35
5 KB swings 32/24
3 thruster
10 KB swings
6 thruster
15 KB swings
9 thruster
20 KB swings
12 thruster
25 KB swings
continue…

Finisher
Tabata
Hollow rocks
6 Rounds
20 sec work 20 sec rest

Olympic Lifting
Squat clean
T+G with 3 sec pause
5-5-5-5-5

Monday WOD

January 15, 2017January 13, 2017 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Front Squat
5-5-5-5-5

Metcon
4 Rounds For Time
400m run WB carry 10/6
5 Muscle up
10 burpee box over

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5