Strength
Barbell bent over row
3-3-3-3-3
Super set
Strict pull up
5×3
Metcon
12min cap
5 Rounds For Time
10 Deadlift 80/60
3 Rope climb 12ft
Olympic Lifting
Push jerk
3-3-3-3-3
Category: Daily WOD
Monday WOD Front Squats wall balls and kettlebell swings
Strength
Front Squat
3-3-3-3-3
Metcon 12min cap
30,25,20,15,10
Wall ball
Kettlebell swing 24/16
Olympic Lifting
hang power clean, power clean, squat clean
1-1-1-1-1
Friday WOD
5 Rounds For Time
(25min cap)
20 Sit ups
20 OH lunge 35/25
20 Wall ball 9/6
20 Power snatch 35/25
Thursday WOD chipper
Chipper 30min cap
10 Rounds FT
5 Deadlift 120/75
5 bar facing burpee
5 Bar muscle up
5 HSPU
Gymnastics
Wednesday – Back squat, Overhead squats
Strength
Back Squat
5-5-5-5-5
Metcon
Buy in 400m run
then
3 Rounds
20 OHS 40/30
15 Toes To bar
Olympic Lifting
Power Clean + Push Jerk
5-5-5-5-5-5
Tuesday WOD at CrossFit Coorparoo
Strength
Strict Pull up
5×5
Super set
5×5
Ring rows
Metcon
12min
Buy in ME pull up
Every min complete 15 KB swings 32/24
then ME Double under
Score is Total DU + Pull ups
Olympic Lifting
Power snatch
5-5-5-5-5 (not T&G)
Monday WOD Strict press and more
Strength
Strict press
5-5-5-5-5
Metcon
30, 25, 20, 15, 10
Sit up
push up
air squat
Olympic Lifting
OHS
5-5-5-5-5
Saturday Benchmark WOD Mcghee
Mcghee
30min AMRAP
5 Deadlift 125/90
13 Box jump 24/20
9 push up
Friday WOD Light Kalsu
Light Kalsu
On the minute every minute perform 5 Burpees then max rep thrusters (43/30).
The goal is to complete 100 total thrusters.
Thursday WOD Power clean for strength
Strength
Power Clean T&G
7-7-7-7-7
(lower bar quietly)
Metcon
3 RFT
30 KB swing 32/24
15 burpee box over
Gymnastics
Tuesday WOD Push press for strength and more
Strength
Push press
7-7-7-7-7
Metcon
3 RFT
12 Ground to over head 45/30
25 Sit ups
Olympic Lifting
3 position clean with pause
1-1-1-1-1
Monday WOD Back squats for strength and more
Strength
Back squat
7-7-7-7-7
Metcon
3RFT
7 Ring Muscle up
14 KB swings 32/24
21 KB Goblet squat
Olympic Lifting
3 position snatch with pause
1-1-1-1-1
