Metcon
Thruster (from rack)
3 x 10
Front rack lunge
3 x 12
Metcon for time
20 calorie Row
20 box overs
20 Kettlebell swing 32/24
Tag: Crossfit Coorparoo
Tuesday WOD chipper
Metcon 30min AMRAP
Run 400m
6m HS Walk
20 KB swings 32/24
3 Rope climb 12ft
Olympic Lifting
2 hang clean+2 power clean + 2 clean
Monday WOD 4/7 Back squat
Strength
Back Squat
10-8-6-4-6-8-10
Metcon
5 Rounds For time
50 Double under
15 toes to bar
Olympic Lifting
2 hang snatch+2 power snatch + 2 snatch
Thursday 4th WOD Cindy
Strength
Max effort pull ups
rest as needed
Max effort push ups
Metcon
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups 15 Air Squats
Olympic Lifting
Clean
1-1-1-1-1
Friday WOD Run and front squat
Please note the gym will be closed from 7am as we set up for the Lifting Above Violence Fundraising CrossFit Event
Metcon
20min AMRAP
buy in 100 sit ups
then
400m run
4 front squat 50/35
400m run
8 front squat 50/35
400m run
12 front squat 50/35
*continue front squat + 4 reps
Thursday WOD Deadlift 1RM and more
Strength
Deadlift
1-1-1-1-1
Metcon
5 Rounds For time
10 hang Power snatch 35/25
10 Front rack lunge
10 shoulder to overhead
Olympic Lifting
OHS
1-1-1-1-1
Wednesday WOD Long chipper
Metcon
35min AMRAP
15 pull ups
15 Wall ball
15 KB swings 32/24
200m OH plate carry 20/10
50 DU
Olympic Lifting
Clean and jerk
1-1-1-1-1
Tuesday WOD Back Squat and more…
Strength
Back Squat
1-1-1-1-1
Metcon 12min AMRAP
2 Overhead squat 45/30
2 Later bar burpee
4 Overhead squat 45/30
4 Later bar burpee
Continue by 2 reps
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD Strict press and more….
Strength
Strict Press
1-1-1-1-1
Metcon
5 Rounds For Time
10 HSPU
10 Toes to Bar
10 Ring dip
10 box overs
Olympic Lifting
Jerk
1-1-1-1-1
Saturday WOD ‘The Will’
Congratulations to the young pup William for member of the month. These are his 3 favorite movements. Be sure to come along and throw down with Will and push him along.
The ‘Will’
20min cap
5 Rounds For Time
10 Squat Clean 60/40
12 Lateral bar burpee
15 Pull up
Friday WOD Deadlift and more
Strength
deadlift
3-3-3-3-3
Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge
Thursday WOD Overhead complex
Strength
strict press, push press, push jerk
1-1-1-1-1
(bar must not touch the ground)
Metcon
10min cap
21, 15, 9
Push press
Toes to bar
Olympic Lifting
OHS
3-3-3-3-3
