Metcon
5 Rounds For time (35min cap)
200m run
8 Thruster 50/35
12 KB swing 32/24
15 box jump
Olympic Lifting
snatch pull, snatch high pull, snatch
Tag: CrossFit gym brisbane
Tuesday 26th WOD Front Squats and more…
Strength
Front squat
3-3-3-3-3
Metcon
50, 40, 30, 20, 10
Wall ball
Double under
Olympic Lifting
3 position clean
1-1-1-1-1
Monday 25th Deadlift and more…
Strength
Deadlift
3-3-3-3-3
Metcon
3 rounds for time
15 Hang power snatch 35/25
12 pull up
9 toes to bar
Olympic Lifting
3 postion snatch
1-1-1-1-1
Friday WOD Fight Gone Bad
Metcon
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs,10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Thursday 21st
7 Rounds For Time
Run 400m
15 toes to bar
15 burpee
Olympic Lifting
3 snatch grip pull + 1 snatch grip high pull + snatch
Wednesday WOD 20/7 Strict Pull up
Strength
Strict pull up
5×5
Metcon
Part A
6min AMRAP
12 Front squat 50/35
Rope climb 1 12ft
2min rest
Part B
6min AMRAP
8 shoulder to overhead
40 Double under
Olympic Lifting
power clean
5-5-5-5-5
Tuesday WOD 19/7
Strength
Strict press
5-5-5-5-5
Metcon
5 Rounds FT
10 deadlift 80/60
25 push up
Olympic Lifting
Push jerk (from the ground)
5-5-5-5-5
Monday WOD 18th
Strength
Back Squat
5-5-5-5-5
Metcon
21, 15, 9
Thruster 50/35
Bar facing burpee
Olympic Lifting
power snatch
5-5-5-5-5 T&G
Saturday
For Time
5 Rounds For Time
20 wall ball
20 kettlebell swing
20 burpee
20 box jump
Friday WOD
Metcon for time
5 Rounds For time
400m run
5 muscle up
10 Overhead squat 50/35
Thursday WOD
Strength
Strict pull
5×7
Metcon
5 rounds For time
10 deadlift 80/60
10 pull ups
Olympic Lifting
3 power clean + 3 squat snatch
Tuesday WOD Front Squat and more….
Strength
Front Squat
7-7-7-7-7
Metcon
3 rounds For Time
200m pinch carry 10/5
20 air squats
50 Double under
Olympic Lifting
3 power snatch + 3 squat snatch
1-1-1-1-1-1
