Tag: crossfit training brisbane

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
Buy in
20 burpees
then
5 Rounds for time
20 hang power clean 45/30
18 shoulder to overhead
12 toes to bar
then
Cash out
20 burpees

Gymnastics Finisher

3min ME

Handstand hold

Olympic Lifting
Clean and jerk  t&g
5-5-5-5-5

Monday WOD super set strength piece and Helen

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Barbell Bent over row
5×5

Super set

Strict pull up
5×5

Metcon
Helen (15min cap)
3 RNDS FT
400m run
21 KB swings 24/16
12 pull ups

Olympic Lifting

Squat Snatch T&G

5-5-5-5-5

MEMBER OF THE MONTH MATTY PRIOR

by Adm1n_Acc3ss, posted in Daily WOD

Member of the month Matty Prior
THE SEVEN

7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

Thursday WOD pull-up strength and progressions

by Adm1n_Acc3ss, posted in Daily WOD

Kipping/Butterfly progressions or strength

no strict pull up = 5×7 strict pull up
super set with
10 ring rows

1 strict = work on kipping pull ups
20 kipping = work on butterfly

Metcon
4 Rounds for time (16min cap)
400m run
8 pull up
12 burpee box over

Tuesday WOD 8/9 Strict pull up and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
5×10
strict pull up

Metcon
4 rounds for time
20 hang power clean 40/30
15 push press
10 alt front rack lunge

Olympic Lifting
Clean and jerk
3-3-3-3-3 (not T&G)
3 sec pause at squat at catch and finish

Monday 8/8 WOD 20RM Back squat

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
15min to find a 20RM back squat

Metcon
For time
500m row
30 KB swings 32/24
20 burpees

Olympic Lifting
Power snatch
10,10,10,10, 10 T&G