Metcon
3 Rounds For Time
100 Double under
40 Pull up
30 KB swing 32/24
20 Alt dumbell snatch 22/15
10 wall climb
Olympic Lifting
snatch
1-1-1-1-1
Tag: CrossFit Brisbane
Friday WOD
Strength
Bench press
3×5 40%, 50%, 60%
Metcon
For time
500m row
20 squat clean 50/35
20 shoulder to over head
20/15 Cal assault bike
MONDAY WOD – DE-LOAD WEEK
Strength (deload)
Back Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 wall ball
10 toe to bar
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
Friyay WOD
Strength
Front Squat
5/3/1 75% 85% 95%
8min AMRAP
1 Ground to overhead 50/35
1 bar muscle up
2 Ground to overhead 50/35
2 bar muscle up
3 Ground to overhead 50/35
3 bar muscle up
continue
Finisher
3min ME plank
ANZAC DAY HERO WOD McDonald & Galagher’
ANZAC DAY
Aussie Hero WOD
McDonald & Galagher’
‘2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD’
2 Rounds for Time
200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30 front squat
Then into
200m run
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30 front squat
Then into
200m run
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30 front squat
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
Metcon 18min cap
5 rounds for time
50 Double under
20 Toe to bar
10 box jump
Olympic Lifting
Hang snatch
1-1-1-1-1
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
AMRAP 7min
5 Squat clean 60/40 T&G*
10 HSPU
*perform squat clean touch and go or 6 lateral bar burpee penalty
Olympic Lifting
OHS
1-1-1-1-1-1
Saturday WOD
For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6
Friday WOD Bear complex
Strength
Bear complex
7-7-7-7-7
Thursday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)
Olympic lifting
Grace
30 clean and jerk for time
Wednesday WOD at CrossFit Coorparoo
Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up
Metcon
20min AMRAP
9 squat clean 45/30
12 HSPU
15 Pull up
Olympic Lifting
DT
5 rounds for time of:
12 Deadlifts, 70/50
9 Hang Power Cleans,
6 Push Jerks
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
For Time
30-25-20-15-10
Kettlebell swing 24/16
Toes to bar
Double unders
Olympic Lifting
Squat clean
5-5-5-5-5
