Tag: Crossfit Coorparoo

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂

 

Strength
Back Squat
5/3/1 75%, 85%, 95%+rep

Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings

 

Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Hope you all have recovered from the CFC In House Partner Comp. You all did amazing and was great to watch you all compete and support each other.

Strength
Squat clean with 3 sec pause
5×5

Super super set

Strict pull up
5×5

Metcon
3 Rounds For Time
20 Kettlebell swing 32/24
15 Thruster 45/30

Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
1-1-1-1-1

Front Squat
1-1-1-1-1

Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40

Gym closed from 10:30am for In House Comp set up