Category: Uncategorized

TechWOD Handstand walking

Metcon
AMRAP 20min
5m Handstand walk
5 rope climb 14ft
30 sit up

Metcon For Time
Assault bike calories 35/25
Row Calories 40/30
45 thrusters 50/35

Metcon
FGB style
3 rounds/1min station
Row calories
Kettlebell swing 24/16
burpee box over 20inch
wall ball 10/6
Assault bike calories
1min rest

Strength
Strict press + Push press + push Jerk
3 x 1

Olympic Lifting
Overhead squat
3-3-3-3-3

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds For Time
12 Power snatch 35/25
10 toe to bar

Olympic Lifting
Clean t&g
5-5-5-5-5

OPEN 17.1

Starting from 7:30am

Metcon
Team WOD
Indian file 18min
AMRAP
30 cal Row
20 Box jump
20 Kettlbell swing 32/24
20 burpee

OPEN 17.1 starting from 5pm

Well done to the amazing Sarah Mackie for achieving member of the month!!

Metcon
‘The Mackie’
5 Rounds For Time
400m Run
10 power snatch 42.5/30
20 Wall ball

Olympic lifting
Jerk
1-1-1-1-1

Strength
Deadlift
5/3/1 75%, 85%, 95%+rep

Metcon
3 Rounds For time
20 Hang power clean 50/35
400m run
20 toes to bar

Olympic Lifting
Clean and jerk
1-1-1-1-1

This will be our last regular Saturday CFC programming before we start the CrossFit Open next week. Be sure to get along to this fun/long partner WOD!

CHIPPER PARTNER WOD

For time:

Wall Ball Run, 1 km

100 Wall Balls, 10/6 kg

Wall Ball Run, 800 m

100 Kettlebell Swings, 24/16 kg

Wall Ball Run, 600 m

100 Toes-to-bars

Wall Ball Run, 400 m

100 Burpees

Metcon
5 Rounds For Time
10 Deadlift 60/40
15 pull up
30 Double under