Tag: crossfit training brisbane

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Fight gone bad style
Metcon
3 Rounds 1min per station
Knee to elbow
box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
wall ball squat clean
HSPU
1min rest
*score = total reps

 

Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat
1-1-1-1-1

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Super set

Strict pull up
5×5

Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee

 

Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1

Monday WOD (bring your long socks)

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench Press
3×5 65%, 75%, 85%+rep

 

Metcon (16minAMRAP)
40 kettlebell goblet squat 24/16
30 push up
20 toe to bar
3 rope climb 14ft

 

Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength/technique (deload)
clean and jerk (T&G)
3×5 40%, 50%, 60%

Metcon

4 Rounds For time
10 push press 45/30
50 Air squats

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5

Saturday Partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Partner WOD

15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps

Rest 5min

Then

10min to find a
1RM squat clean

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1