Strength
strict press, push press, push jerk
1-1-1-1-1
(bar must not touch the ground)
Metcon
10min cap
21, 15, 9
Push press
Toes to bar
Olympic Lifting
OHS
3-3-3-3-3
Tag: crossfit open
Wednesday WOD
Metcon
30min cap
5 Rounds For Time
15 OHS 42.5/30
15 Bar facing burpee
400m run
30 DU
Olympic Lifting
hang power snatch, power snatch, snatch
1-1-1-1-1
Monday WOD Front Squats wall balls and kettlebell swings
Strength
Front Squat
3-3-3-3-3
Metcon 12min cap
30,25,20,15,10
Wall ball
Kettlebell swing 24/16
Olympic Lifting
hang power clean, power clean, squat clean
1-1-1-1-1
Saturday Hero WOD DT
DT
5 Rounds For Time
12 Deadlift 70/50
9 Hang Clean
6 Push jerk
Friday WOD
5 Rounds For Time
(25min cap)
20 Sit ups
20 OH lunge 35/25
20 Wall ball 9/6
20 Power snatch 35/25
Thursday WOD chipper
Chipper 30min cap
10 Rounds FT
5 Deadlift 120/75
5 bar facing burpee
5 Bar muscle up
5 HSPU
Gymnastics
Tuesday WOD at CrossFit Coorparoo
Strength
Strict Pull up
5×5
Super set
5×5
Ring rows
Metcon
12min
Buy in ME pull up
Every min complete 15 KB swings 32/24
then ME Double under
Score is Total DU + Pull ups
Olympic Lifting
Power snatch
5-5-5-5-5 (not T&G)
Thursday WOD Power clean for strength
Strength
Power Clean T&G
7-7-7-7-7
(lower bar quietly)
Metcon
3 RFT
30 KB swing 32/24
15 burpee box over
Gymnastics
Wednesday Chipper
Chipper 35min
400m run
15 pull ups
15 Toes to bar
1 Rope climb 12ft
50 Double under
6m Handstand walk
Olympic Lifting
3 push press + 3 push jerk + 1 split jerk
Tuesday WOD Push press for strength and more
Strength
Push press
7-7-7-7-7
Metcon
3 RFT
12 Ground to over head 45/30
25 Sit ups
Olympic Lifting
3 position clean with pause
1-1-1-1-1
Monday WOD Back squats for strength and more
Strength
Back squat
7-7-7-7-7
Metcon
3RFT
7 Ring Muscle up
14 KB swings 32/24
21 KB Goblet squat
Olympic Lifting
3 position snatch with pause
1-1-1-1-1
Saturday WOD 1.6km TT and GERTRUDE!
Run
1.6km TT
Gertrude
2 Rounds of
15,12,9,7
Power clean 60/40
Wall ball
