Strength
Front Squat
3×5 65%, 75%, 85%+rep
Super set
DB strict press
3 x 5
Metcon
5 Rounds For time
15 Overhead Squat 45/30
12 Toe to bar
Olympic Lifting
power clean and jerk
5-5-5-5-5
Tag: Crossfit Coorparoo
Friday WOD
Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20
Wednesday WOD
Strength
Strict press
3×5 40%, 50%, 60%
Metcon
Buy in 400m run
Then
5 Rounds
15 pull up
20m Single arm OH kettlebell lunge 24/16
Olympic Lifting
Sots press
5-5-5-5-5
Tuesday WOD
Strength
Overhead Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball
Finisher
100 Sit ups for time
Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1
Monday WOD
AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..
Olympic Lifting
Snatch balance
5-5-5-5-5
Saturday WOD
Metcon
For time
1.6 km run
20 wall ball
10 Toe to bar
5 deadlift 100/70
800m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
200m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power clean 50/35
2 lateral bar burpee
4 hang power clean 50/35
4 lateral bar burpee
6 hang power clean 50/35
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Monday WOD
Strength
Front Squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For time
30 Kettlebell swing 24/16
20 KB goblet squat
15 Toe to bar
Olympic Lifting
Overhead squat
3-3-3-3-3
Friday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
For time
Row 1km
50 box jump
50 alt dumbbell snatch 22.5/15
Thursday WOD
Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups
Olympic lifting
Clean and Jerk
1-1-1-1-1
Wednesday WOD
Strength
Front squat
1-1-1-1-1
Metcon
‘Randy’
75 power snatch 35/25
Olympic lifting
Power clean
1-1-1-1-1
Tuesday WOD
Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
