Tag: Crossfit Coorparoo

Monday WOD – Deload week

by Adm1n_Acc3ss, posted in Daily WOD

De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.

Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there

 

Strength (deload)
Strict press
3×5 40%, 50%, 60%

Metcon
50-40-30-20-10
Double under
Burpee

 

Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5

 

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5/3/1 75% 85% 95%

8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue

Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

Strict pull up
3 x 3

AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft

Olympic Lifting
3 position Snatch
1-1-1-1-1

Thursday WOD – bring your long sock and ‘A’ game!

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm

 

Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Technique/strength WOD
Split jerk

Split jerk
5-5-5-5-5

Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee

 

Olympic Lifting

3 position power snatch + 2 OHS
1-1-1-1-1