Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
15 burpee
15 Wall ball
Finisher
2min ME
Knee to elbow
Olympic Lifting
Clean and jerk
1-1-1-1-1
Tag: crossfit training brisbane
Tuesday WOD Deadlift super set with ME row calories
Strength
Deadlift
5×1 85% of 1rm (3 sec eccentric lower)
Super set
30 sec Row ME calories
*Total calories
Metcon For time
3 Rounds For time
15 pull ups
Overhead plate walking lunge 20/10 (16m)
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD push press and more
Strength
Push press
1-1-1-1-1
Metcon
AMRAP 18min
20 sit ups
15 Air squats
10 push ups
Olympic Lifting
Hang clean
1-1-1-1-1
Saturday WOD
For time
5 Rounds For time
400m run
30 Double under
20 wall ball
10 box jump
Friday WOD Bring your gymnastics game
Metcon 18min AMRAP
3 Bar muscle up
6 alt pistol squats
9 HSPU
12 Kettlebell swing 32/24
5m HS walk (5 wall climb)
Finisher 5min
Calorie row ME
Thursday WOD Snatch grip deadlift
Strength
snatch grip deadlift
3-3-3-3-3
Metcon
2 Rounds For time
30 Hang power snatch 40/30
800m Run
Olympic Lifting
3 position snatch
1-1-1-1-1
Saturday WOD
Bring your running shoes
For Time
1.6km Run
50 pull up
1km run
50 push up
400m run
50 Air squats
Wednesday WOD Rope climbs and more
Technique workshop
Rope climb
BRING YOU LONG SOCKS
Strength
Strict press
3×3 (85% of 1rm)
Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft
Olympic Lifting
split jerk
3-3-3-3-3
Tuesday WOD back squats and more….
Strength
Back squat
3-3-3-3-3
Metcon
21-15-9
squat clean 45/30
chest to bar pull up
Olympic Lifting
3 position clean
1-1-1-1-1
Saturday WOD Chipper get your motor started
For time
200 double unders
1km run
100 burpees
80 sit ups
60 Kettlebell swings 20/12
40 box overs
20 calories Row
Friday WOD (snatch technique and skills progressions)
Technique 30min
Squat Snatch
Metcon
AMRAP 10min
8 Power snatch 42.5/30
15 wall ball 10/6
Finisher
tabata 6 rounds
20/20
hollow rocks
Thursday Metcon 29/9
Metcon
4 Rounds For time
400m run
5 Muscle up
10 Toes to bar
15 KB swings 32/24
Olympic Lifting
OHS
5-5-5-5-5
