Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
15 pull up
Finisher
3min ME V-up
Olympic Lifting
Snatch
1-1-1-1-1
Tag: CrossFit near me
Thursday WOD
Part A
Handstand walk technique/progressions
Part B
Metcon
12min AMRAP
12 front squat 45/30
10 front rack lunge
5m HS Walk
Part C
Finisher
Team Row
2km TT
Monday WOD Deload week
This week is the start of our Wendler Strength Cycle deload week.
Strength
Strict press
3×5 40%, 50%, 60%
Metcon 18min AMRAP
400m run
20 sit up
10 Thruster 45/30
Olympic Lifting
Hang Snatch
5-5-5-5-5
with 2 sec pause in the catch
Wednesday WOD
Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
21, 15, 9
Hang power snatch 35/25
pull up
lateral bar burpee
Olympic Lifting
OHS
1-1-1-1-1
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
3 rounds for time
20 hang power clean 45/30
15 burpee
10 HSPU
Olympic Lifting
3 position clean 1-1-1-1-1
ANZAC DAY HERO WOD ”GALLAGHER & McDONALD”
ANZAC DAY
”GALLAGHER & McDONALD”
2 rounds of:-
200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)
Monday WOD
Strength
Strict press
3×3 70%, 80%, 90%+
Metcon
20min AMRAP
200m pinch carry 10/5
20m walking lunge
2 rope climb
Olympic Lifting
3 position Snatch
1-1-1-1-1
Saturday WOD
Metcon
5 Rounds
Bench press Max reps
80/60
Deadlift Max reps
120/85
28min to complete rest as needed between rounds. Score is max reps
Friday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
18min AMRAP
400m run
5 Ring muscle up
Thursday WOD
Strength
Strict press
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee
5:30pm
ROM/WOD
Wednesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
8 Power snatch 40/30
12 Pull up
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Power snatch t&g
5-5-5-5-5
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
4 Rounds For Time
40 Double under
20 OHS 42.5/30
10 Toe to bar
Olympic Lifting
Power clean t&g
5-5-5-5-5
