Strength
Back Squat
7-7-7-7-7
Metcon
21, 15, 9
Power snatch 42.5/30
Bar facing burpee
Finisher
ME Sit up 90sec
Olympic Lifting
Hang power clean
7-7-7-7-7
Tag: CrossFit gym brisbane
Saturday 13/8 Nancy
Metcon
Nancy
5 rounds for time of: Run, 400 m 15 Overhead Squats, 42.5/30
Finisher
AMRAP 3min
Sit up
Friday WOD 12/8 Fran
Metcon
Fran
21, 15, 9
Thruster 42.5/30
Pull up
Team Row
Total calories 10min
Thursday WOD 11/8
Strength
5×10
Deadlift
Metcon
FOR TIME
5 Rounds
20 burpee
40 double under
Olympic Lifting
Power clean T&G
10,10,10,10,10
Tuesday WOD 8/9 Strict pull up and more…
Strength
5×10
strict pull up
Metcon
4 rounds for time
20 hang power clean 40/30
15 push press
10 alt front rack lunge
Olympic Lifting
Clean and jerk
3-3-3-3-3 (not T&G)
3 sec pause at squat at catch and finish
Monday 8/8 WOD 20RM Back squat
Strength
Back Squat
15min to find a 20RM back squat
Metcon
For time
500m row
30 KB swings 32/24
20 burpees
Olympic Lifting
Power snatch
10,10,10,10, 10 T&G
Saturday 6th Partner WOD
Partner WOD
For Time
Buy in 100 wall ball
then….
400m run
25 clean and jerk 50/30
800m run
20 clean and jerk 60/40
1.2 km run
15 clean and jerk 70/50
buy out
100 wall ball
Share reps as needed
Wednesday WOD 3/8
Strength
strict press
1-1-1-1-1
Metcon
5 rounds for time
5 muscle up
15 Overhead squat 40/30
Olympic Lifting
Jerk
1-1-1-1-1
Monday WOD 1/8 1RM back squat
Strength
Back Squat
1-1-1-1-1
Metcon
5 Rounds For Time
20 wall ball
10 pull ups
Olympic Lifting
snatch
1-1-1-1-1
Saturday Partner WOD 30/7
Partner WOD
1km run buy in
Then..
3 rounds of
50 wall ball
50 kettlebell swing 24/16
50 box jumps
Friday WOD 29th
5 Rounds Rounds For Time
15 Overhead squat 42.5/30
15 pull up
15 sit up
Thursday 28th WOD Push press and more…
Strength
Push press
3-3-3-3-3
Metcon
3 rounds for time
15 hang power clean 40/30
10 alt front rack lunge
10 ring dip
Olympic Lifting
clean pull, clean high pull, clean
