Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
10 Rounds For time
30 Double under
3 rope climb
Accessory
4min max time under tension
Double KB front rack walk
Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1
Tag: CrossFit near me
Monday WOD
Last chance to register for the FUN CFC in house comp this weekend. We hope to see you join in on all the fun
You can register through paypal, cash, or eftpos https://www.paypal.me/crossfitcoorparoo/35
Extra mobility/stretch/mash
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
12 hang power clean 50/35
30 sit ups
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1
Thursday WOD – Bring your long socks
Technique
Rope climb
Strength
Back squat
3×5 40%, 50%, 60%
Metcon 10min AMRAP
5 Thruster 45/30
1 rope climb 14ft
10 Thruster
3 rope climb
15 thruster
6 rope climb
20 thruster
9 rope climb
continue…
Olympic Lifting
1 strict press + 2 push press + 3 push jerk
1-1-1-1-1
Tuesday WOD
Metcon 38min AMRAP
Run 800m
20m OH KB walking lunge 24/16
20 pull up
40 sit up
Olympic Lifting
Clean T&G with 3 sec pause
5-5-5-5-5
Monday WOD – Deload week
De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.
Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there
Strength (deload)
Strict press
3×5 40%, 50%, 60%
Metcon
50-40-30-20-10
Double under
Burpee
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
Friday WOD
Strength
3 position power clean + 3 front squat (bottom up)
1-1-1-1-1
Metcon
5 Rounds For Time
5 strict Pull up
10 hang clean and jerk 45/30
5 Strict ring dip
Wednesday WOD
Metcon
25min AMRAP
3 bar muscle up
6 deadlift 115/70
12 front rack Alt KB lunge 20/12
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Strict pull up
3 x 3
AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft
Olympic Lifting
3 position Snatch
1-1-1-1-1
Wednesday WOD
Technique/strength WOD
Split jerk
Split jerk
5-5-5-5-5
Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee
Olympic Lifting
3 position power snatch + 2 OHS
1-1-1-1-1
Saturday WOD ‘last day of testing week’
What a way to finish testing week with FRAN!!!!!
For those of you who have done this bench mark many times, don’t let it get in your head. Its a sprint approach it like a sprint, have your game plan which we will discuss during the brief and just go for it!
Run 1.6km TT
Fran
21,15,9
Thruster 42.5/30
Pull up
REMINDER ALL NEXT WEEK IS BRING A BUDDY WEEK
All they need to do is complete the waiver form and come along and train for a week for free 🙂
Tuesday WOD
Strength
Squat Clean
1-1-1-1-1
Metcon
25, 20, 15, 10
Hang power clean 45/30
toe to bar
Finisher
ME assault bike
30 sec
Olympic Lifting
Hang snatch
1-1-1-1-1
Wednesday WOD
Technique
Rope climb
Strength
Back Squat
1-1-1-1-1
Metcon
Dead by
Thruster 50/35
Finisher
Team AMRAP 4min
ME Rope Climb
Olympic Lifting
Clean and Jerk
1-1-1-1-1
