Tag: crossfit training brisbane

Tuesday WOD deadlift and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon
50-40-30-20-10
KB swing 20/16
double under

Finisher
Max effort 2min
Hanging L hold

Olympic Lifting
Squat Clean
1-1-1-1-1

Tuesday WOD deadlifts and power cleans

by Adm1n_Acc3ss, posted in Daily WOD

Strength
deadlift + power clean + deadlift
1-1-1-1-1

Metcon
21-15-9
deadlift 100/80
pull up

Olympic Lifting
Push jerk
3-3-3-3-3

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Skills/transitions/efficiency
Ring muscle up/Rope climb 12-15min

Metcon
10 Rounds For Time (20mincap)
3 Muscle up
12 air squats
20 DU
1 Rope climb 12ft

Thursday WOD… Push press, deadlifts, hang power cleans…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5-5-5-5-5

Metcon
For time (10min cap)
12, 9, 6, 3
Deadlift 60/40
Hang power clean
Shoulder to overhead

Finisher
2min
ME Knees to elbows

Olympic Lifting
push or split Jerk
5-5-5-5-5

Wednesday WOD Back squats, then 2 punchy WODs

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
5-5-5-5-5

Metcon Part A
8min AMRAP of DU…
Row 500m
Run 800m
ME Double Under

Part B
3min AMRAP
ME Wall ball

Olympic Lifting
OHS
5-5-5-5-5