15min Skills Butterfly and kipping pull ups
or 5 x 5 strict pull up
Metcon
25min AMRAP
400m run
15 pull up
30 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Tag: CrossFit Brisbane
Friday WOD
Metcon
Fight gone bad style
4 rounds 1min per station
Toes to bar
Calorie row
Box jump
Kettlbell swing 24/16
Dumbell ground to overhead 22.5/15kg
Rest 1 minute
Monday WOD Testing Week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Wednesday WOD bench press and more
Strength
Bench press
3×3 70%, 80%, 90 +rep
5 Rounds FT
8 Deadlift 100/70
12 HSPU
12 Pull up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Thursday WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Wednesday WOD
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up
Finisher
3min Plank
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
Tuesday WOD
Metcon
Complete as many rounds as possible in 20 mins of:
Run, 400 m
40 Double Unders
30 Thrusters, 35/25 kg
20 Toes-to-bars
Olympic Lifting
Clean
5-5-5-5-5
with 2 sec pause in the catch
Monday WOD
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Karen (2 waves)12min cap
150 WB for time
Olympic Lifting
Snatch
1-1-1-1-1
Tuesday WOD 1RM strict press
Strength
strict press
1-1-1-1-1
Super set
ME strict pull up
Metcon
Ladder (add 1 rep to each movement each min)
0-1min
1 Shoulder to overhead 60/40
1 burpee
1-2min
2 Shoulder to overhead 60/40
2 burpee
continue….
Olympic Lifting
Clean and jerk
1-1-1-1-1
Monday WOD 1RM back squat
Strength
Back squat
1-1-1-1-1
Metcon
buy in
100 Double under
then
50-40-30-20-10
sit up
wall ball
Olympic Lifting
Snatch
1-1-1-1-1
Saturday WOD
Strength
Back Squat
3-3-3
front Squat
3-3-3
Alt front rack Lunge
6-6-6
Metcon
8min
1km run
then
ME burpee
Friday WOD
Metcon
7 Rounds For Time
9 power snatch 45/30
15 Wall ball
20 Double under
