Mixing it a slightly with a metcon before the strength piece
Metcon
3 rounds FT 12min Cap
400m run
5 wall climb
10 box jumps
Strength
Power clean
3-3-3-3-3
Tag: crossfit gym
Thursday WOD
Strength
Strict press
3-3-3-3-3
Strict pull up
3-3-3-3-3
Metcon
FT
50 thrusters 50/35
WILF:
This is one of those WODs when you just have to dig deep and hang onto the bar and go for it. You can always do a few more reps before putting the bar down.
Core Finisher
tabata 6 rounds 15/15
Hollow rocks
Olympic Lifting
Clean with 3 sec pause
3-3-3-3-3
Wednesday WOD Open 14.1
Strength
Deadlift
3-3-3-3-3
Metcon
OPEN 14.1
10min AMRAP
30 double-unders
15 power snatches 35/25
Olympic Lifting
Snatch with 3sec pause
3-3-3-3-3
Tuesday Metcon at CrossFit Coorparoo
Metcon
28min AMRAP
200m OH plate carry 20/10
20 Toes to bar
20 Wall ball 10/6
5 Bar Muscle Up
WILF: Go into the WOD with a game plan. How will you break up the movements? Once you have established this, try to stick to this plan throughout the whole 28min.
Olympic Lifting
3 Position Snatch
1-1-1-1-1-1
Saturday team WOD
All the best to Mary who moves up north. Today is Marys last session with CFC
Team WOD
5 teams
Indian file
1km run
30 wall ball 10/6
30 calories Row
30 burpees
30 KB swings 24/16
30 box jumps
30 knee to elbow
Friday WOD Mary or Cindy
Another benchmark WOD today ‘Mary’ or ‘Cindy’ Mary will be a first for CFC
Mary
20min AMRAP
5 HSPU
10 Alt pistol
15 pull up
or
Cindy
20 mins AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Thursday WOD CFC
Strength
push press
5-5-5-5-5
Metcon FT
20 back squat 50/35
20 push press
20 power clean
20 thruster
Olympic Lifting
OHS
5-5-5-5-5
Wednesday WOD Fight Gone Bad
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
WILF: If you have done this benchmark before look up your previous score and try improve! Work hard keep moving and earn your 1min rest.
Olympic Lifting
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Tuesday WOD CrossFit Coorparoo
We will be working through 2 strength pieces today with a short 5min metcon
Strength
Deadlift
5-5-5-5-5
Back Squat
5-5-5-5-5
Metcon
In 5 mins do: Run, 400 m then in the remaining time, AMRAP of: Pull-up
WILF: Push the run hard to give yourself as much time as possible on the pull ups. Pick a number that you can consistently hold and try to perform this with as little rest as possible.
Olympic Lifting
2 Push Jerk + 3 Split Jerk
1-1-1-1-1
Saturday Partner WOD
Partner WOD
400m run
2 rope climb 12ft
10 clean and Jerk 40/30
400m run
4 rope climb 12ft
10 clean and Jerk 50/35
400m run
6 Rope climb
10 clean and jerk 60/40
400m run
8 rope climb
10 clean and jerk 70/50
400m run
10 rope climb
10 clean and jerk 80/55
Both partners run the 400m and share reps of climb and C&J as you like
Friday WOD 8/1 CrossFit open 15.3
The open is approaching time to get excited!! Today’s WOD is a repeat of last years open WOD! Expect to see these open WOD programmed over the next few months
OPEN 15.3
AMRAP 14min
7 muscle-ups
50 wall-ball shots 10/6
100 double-unders
WILF: if you have completed this open WOD previously push it hard to see where you currently sit. We will scale this differently to the open scaling with pull ups and push ups.
Thursday WOD 7/1 Chipper
Time for a longer Metcon 🙂
Chipper
200m run
21 thrusters 45/30
200m run
15 thrusters 45/30
200m run
9 thrusters
200m run
21 power clean 45/30
200m run
15 power clean 45/30
200m run
9 power clean 45/30
WILF: work hard on the barbell work, break up your thrusters the same as you would with fran. Then complete the power cleans in the same format. The load is light for the power clean however do not get lazy and lose your form (tight midline)
Olympic Lifting
Snatch grip deadlift+Snatch pull+snatch high pull+snatch
