Strength
Bulgarian single leg squat
3 x 5
(Use box/bench + KBs/DBs)
Metcon
10-8-6-4
Front Squat 70/50
HSPU deficit
(20/10 plate)
Olympic Lifting
1-1-1-1-1
1 x Push jerk
2 x Split jerk
Tag: crossfit open
Wednesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Alt Front rack lunge
3 x 8
Strict press
3×5 65%, 75%, 85%+rep
Finisher
Run 800m TT
Olympic Lifting
Snatch + Hang snatch + 3 OHS
1-1-1-1-1
Friday WOD
Strength
Strict press
1-1-1-1-1
Front Squat
1-1-1-1-1
Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40
Gym closed from 10:30am for In House Comp set up
Thursday WOD
Strength
2 strict press + 3 push press
1-1-1-1-1
Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow
Finisher
2min ME wall climb
Monday WOD
Technique/Strength
Power snatch with 2 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
For time
200m run
20 hang power snatch 40/30
400m run
10 hang power snatch
800m run
5 hang power snatch
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
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
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
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
