Tag: CrossFit gym brisbane

Wednesday WOD Rope climbs and more

by Adm1n_Acc3ss, posted in Daily WOD

Technique workshop
Rope climb

BRING YOU LONG SOCKS

Strength
Strict press
3×3 (85% of 1rm)

Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft

Olympic Lifting
split jerk
3-3-3-3-3

Tuesday WOD back squats and more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon
21-15-9
squat clean 45/30
chest to bar pull up

Olympic Lifting
3 position clean
1-1-1-1-1

Saturday WOD Chipper get your motor started

by Adm1n_Acc3ss, posted in Daily WOD

For time
200 double unders
1km run
100 burpees
80 sit ups
60 Kettlebell swings 20/12
40 box overs
20 calories Row

Friday WOD (snatch technique and skills progressions)

by Adm1n_Acc3ss, posted in Daily WOD

Technique 30min
Squat Snatch

Metcon
AMRAP 10min
8 Power snatch 42.5/30
15 wall ball 10/6

Finisher
tabata 6 rounds
20/20
hollow rocks

Wednesday WOD Push press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Front Squat
5-5-5-5-5 with 3 sec pause

Metcon
3 Rounds For Time
12 hang power clean 42.5/30
10 shoulder to overhead
8 OH alt lunge

Olympic Lifting

Squat Snatch (Touch & Go)
5-5-5-5-5

Tuesday WOD (bring your A game)

by Adm1n_Acc3ss, posted in Daily WOD

Chipper
10 rounds for time
7 deadlift 100/70
9 pull up
12 lateral burpee over bar

Finisher
ME sit up
3min

Olympic Lifting
2 push press + 3 push jerk

Saturday Member of the month WOD

by Adm1n_Acc3ss, posted in Daily WOD

MEMBER OF THE MONTH WOD

JESS

Partner WOD
For time: Row, 1 km

Overhead Plate Carry, 20/10 kg,400 m

50 Power Cleans, 60/40 kg

40 Deadlifts, 60/40 kg

30 Lateral Burpee (Over Barbell)s

20 Rope Climbs, 12 ft

*plate for power clean/deadlift are to be used for overhead carry.
Split reps as needed