Strength
deadlift + power clean + deadlift
1-1-1-1-1
Metcon
21-15-9
deadlift 100/80
pull up
Olympic Lifting
Push jerk
3-3-3-3-3
Tag: CrossFit gym brisbane
MONDAY WOD 5/9 front squats and more
Strength
Front Squat
3-3-3-3-3
Metcon
10min
EMOTM
5 Burpee then ME thruster for reminder of minute 42.5/30
Finisher
ME plank 3min
Olympic Lifting
3 position clean
1-1-1-1-1
Saturday WOD
5 Rounds For Time
Sandbag run 250m
20 wall ball 10/6
15 Sit up
10 box overs
Friday WOD
Skills/transitions/efficiency
Ring muscle up/Rope climb 12-15min
Metcon
10 Rounds For Time (20mincap)
3 Muscle up
12 air squats
20 DU
1 Rope climb 12ft
Thursday WOD… Push press, deadlifts, hang power cleans…
Strength
Push press
5-5-5-5-5
Metcon
For time (10min cap)
12, 9, 6, 3
Deadlift 60/40
Hang power clean
Shoulder to overhead
Finisher
2min
ME Knees to elbows
Olympic Lifting
push or split Jerk
5-5-5-5-5
Wednesday WOD Back squats, then 2 punchy WODs
Strength
Back Squat
5-5-5-5-5
Metcon Part A
8min AMRAP of DU…
Row 500m
Run 800m
ME Double Under
Part B
3min AMRAP
ME Wall ball
Olympic Lifting
OHS
5-5-5-5-5
Tuesday WOD
Metcon
Buy in
20 burpees
then
5 Rounds for time
20 hang power clean 45/30
18 shoulder to overhead
12 toes to bar
then
Cash out
20 burpees
Gymnastics Finisher
3min ME
Handstand hold
Olympic Lifting
Clean and jerk t&g
5-5-5-5-5
Monday WOD super set strength piece and Helen
Strength
Barbell Bent over row
5×5
Super set
Strict pull up
5×5
Metcon
Helen (15min cap)
3 RNDS FT
400m run
21 KB swings 24/16
12 pull ups
Olympic Lifting
Squat Snatch T&G
5-5-5-5-5
MEMBER OF THE MONTH MATTY PRIOR
Member of the month Matty Prior
THE SEVEN
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
Friday WOD Squat clean and more
Strength
Squat clean T&G
7-7-7-7-7
Metcon
5 Rounds For Time
20 Wall ball 10/6
30 DU
*5 burpee each time WB is broken
Thursday WOD pull-up strength and progressions
Kipping/Butterfly progressions or strength
no strict pull up = 5×7 strict pull up
super set with
10 ring rows
1 strict = work on kipping pull ups
20 kipping = work on butterfly
Metcon
4 Rounds for time (16min cap)
400m run
8 pull up
12 burpee box over
Tuesday WOD Strict press and more
Strength
Strict press
7-7-7-7-7
Metcon
5 Rounds FT
10 deadlift 100/70
10 HSPU
Olympic Lifting
Snatch grip deadlift
7-7-7-7-7
