Bear Complex
Power clean, Front Squat, Push press, back squat, push press
7-7-7-7-7
Category: Uncategorized
Thursday WOD 28th
Strength
Deadlift
1-1-1-1-1
Metcon
3 RFT
20 hang power clean 50/35
12 OH Lunge
Olympic Lifting
OHS
1-1-1-1-1
Monday WOD
Strength
Strict press
1-1-1-1-1
Metcon
Buy in 100 DU
then
3 RFT
12 CTB pull up
12 OHS 50/35
Olympic Lifting
Split jerk
1-1-1-1-1
Monday WOD
Strength
MAX effort push up
tabata
6 rounds
60 sec work
60 sec rest
Metcon
14min AMRAP
30 Hang power clean
20 Shoulder to overhead 42.5/30
15 Burpee box jump
Olympic Lifting
Snatch
5-5-5-5-5
Thursday WOD 7/1 Chipper
Time for a longer Metcon 🙂
Chipper
200m run
21 thrusters 45/30
200m run
15 thrusters 45/30
200m run
9 thrusters
200m run
21 power clean 45/30
200m run
15 power clean 45/30
200m run
9 power clean 45/30
WILF: work hard on the barbell work, break up your thrusters the same as you would with fran. Then complete the power cleans in the same format. The load is light for the power clean however do not get lazy and lose your form (tight midline)
Olympic Lifting
Snatch grip deadlift+Snatch pull+snatch high pull+snatch
Wednesday WOD 6/1 CrossFit Coorparoo
Todays WOD includes 2 strength pieces both overhead pushing and pulling. The metcon is a short metcon to be completed in less than 8 min
Strength
Strict Press
7-7-7-7-7
WILF: weight in your heels, squeeze your quads, glutes, core, pull your chin back and press.
Strict pull up
7-7-7-7-7
WILF: mid-line/core set tight and activated through the whole rep range.
Metcon
FT 5 Rounds
30 Double under
15 KB swings32/24
WILF: no rest, keep moving and finish with intensity. Depending on your DU efficiency you should be aiming to complete this WOD unbroken
Olympic Lifting
Deadlift+clean pull+clean high pull+clean
1-1-1-1-1
WOD Saturday 19/12
FOR TIME
Run 1km
100 Air Squats
75 Kettlebell Swings 20/12
50 Burpees
50 Wall ball
15 Muscle ups
Row 500m
Friday 18/12 WOD
Strength
Squat Clean
1-1-1-1-1
Metcon
5Rounds For time
30 sit ups
5 Shoulder to over head
80/60
WILF: The STOH is on the heavier side of the standard. Control the barbell this starts with your midline set tight.
Wednesday WOD
Strength
Deadlift
1-1-1-1-1
WILF: perfect mechanics, dont sacrifice form for load.
Metcon
21,15,19
Power clean 60/40
Pull up
WILF: This metcon should be completed at a very high intensity. Have a plan of attack on how you will approach this WOD. How will you break up the reps to ensure you move fast.
Olympic Lifting
Hang Snatch
1-1-1-1-1
WILF: Get tall and speed under the bar
Monday WOD 14/12
Strength
Back Squat
1-1-1-1-1
WILF: an all out lift, push the limit of your strength however ensure you have correct mechanics
Metcon
Annie
50,40,30,20,10
Double under
Sit ups
Olympic Lifting
Snatch
1-1-1-1-1
Thursday WOD Push Jerks and more
Strength
Push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
15 Ground to Overhead
15 Bar facing Burpees
Olympic Lifting
Sots Press
3-3-3-3-3
Overhead Squat
3-3-3-3-3
CrossFit Coorparoo
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