Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Tag: Crossfit Coorparoo
Friday WOD
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
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
WOD Tuesday 4th
Metcon
For Time
Row 1km
50 deadlifts 100/70
400m KB farmer carry 24/16
Olympic Lifting
3 position clean
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
Monday WOD
Strength
Push press
1-1-1-1-1
Metcon
Karen
150 wall ball
Olympic Lifting
Jerk
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
Monday WOD
Please note the next two weeks we will be testing our 1RM lifts and also some bench mark WOD
Strength
Back squat
1-1-1-1-1
Strength
Strict press
1-1-1-1-1
Metcon
Row TT
500m
DT 5 rounds for time of:
12 Deadlifts 70/50
9 Hang Power Cleans,
6 Push Jerks
Wednesday WOD
Metcon
5 Rounds For time
400m run
20 pull up
20 Front Squat 45/30
Finisher
3min ME plank
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
super set
Dumbbell Lateral rear raise
5-5-5
Deadlift
5/3/1 75% 85% 95%
Metcon
Death by
Kettlebell swing 32/24
Burpee
Olympic Lifting
snatch
1-1-1-1-1
