TECHNIQUE Kipping/Butterfly technique
Metcon (2 waves)
Fran
21, 15, 9
Thruster 42.5/30
Pull up
Finisher
3min ME plank
Olympic Lifting
Clean with 3 sec pause
1-1-1-1-1
Tag: CrossFit Brisbane
Monday WOD
Metcon
5 Rounds For time
400m run
30 Kettlebell swing
30 Wall ball 10/6
Finisher
ME Toe to bar
Olympic Lifting
Snatch grip deadlift with 3 sec pause at knee
1-1-1-1-1
Thursday WOD
Strength
2 strict press + 3 push press
1-1-1-1-1
Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow
Finisher
2min ME wall climb
Wednesday WOD (Bring your long socks)
Part A
Rope climb technique
Part B
Metcon
30min AMRAP
400m Sandbag carry
10 alt sandbag lunge 20/10
5 deadlift 120/70
3 Rope climb 14ft
Olympic Lifting
Clean complex:
Power clean + Hang power clean + Hang squat clean
1-1-1-1-1
Monday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1
Monday WOD
Technique/Strength
Power snatch with 2 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
For time
200m run
20 hang power snatch 40/30
400m run
10 hang power snatch
800m run
5 hang power snatch
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Monday WOD testing week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
15 pull up
Finisher
3min ME V-up
Olympic Lifting
Snatch
1-1-1-1-1
Thursday WOD
Part A
Handstand walk technique/progressions
Part B
Metcon
12min AMRAP
12 front squat 45/30
10 front rack lunge
5m HS Walk
Part C
Finisher
Team Row
2km TT
Monday WOD Deload week
This week is the start of our Wendler Strength Cycle deload week.
Strength
Strict press
3×5 40%, 50%, 60%
Metcon 18min AMRAP
400m run
20 sit up
10 Thruster 45/30
Olympic Lifting
Hang Snatch
5-5-5-5-5
with 2 sec pause in the catch
Wednesday WOD
Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
21, 15, 9
Hang power snatch 35/25
pull up
lateral bar burpee
Olympic Lifting
OHS
1-1-1-1-1
Friday WOD
Metcon
AMRAP 8min
10 Power snatch 35/25
30 Double under
Rest 2 min
AMRAP 6min
15 push press 35/25
10 toe to bar
@ 16min
8min to find 1 1RM deadlift
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
3 rounds for time
20 hang power clean 45/30
15 burpee
10 HSPU
Olympic Lifting
3 position clean 1-1-1-1-1
