Strength
Push press
3×3 70%, 80%, 90%+
super set
Bent over row
3×3
Metcon
3 Rounds For Time
15 Toe to bar
20 single Dumbbell overhead squat 22.5/15
Tag: CrossFit Brisbane
Thursday WOD
Ring muscle up Technique/transitions
Metcon
20min AMRAP
400m run
15 SDHP 35/25
5 Ring Muscle up
Olympic Lifting
Overhead squat
3-3-3-3-3
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
Monday 3rd WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Metcon
EMOTM 12min
10 Wall ball 10/6
ME sit up
*score = total sit up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Saturday WOD
Metcon
800m run
50 double unders
50 pull up
800m run
75 double unders
30 Chest to bar pull up
800m run
100 Double unders
10 Bar muscle up
Friday WOD
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Saturday WOD
TT 800m run
Strength
Squat snatch
1-1-1-1-1
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Wednesday WOD
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Saturday WOD double bench mark
Annie
50-40-30-20-10
double under
sit up
CrossFit Total 2
Clean
Bench press
OHS
1-1-1
Thursday WOD
Strength
Bench press
1-1-1-1-1
Strength
Front squat
1-1-1-1-1
Metcon
8min AMRAP
10 HSPU
20m walking Lunge
Olympic lifting
Clean and Jerk
1-1-1-1-1
