For time:
Sandbag Run, 400 m
30 Sandbag Cleans
Sandbag Run, 400 m
30 Sandbag Thrusters
Sandbag Run, 400 m
30 Sandbag Front Squat
Tag: crossfit training brisbane
FRIDAY WOD
Metcon 18min AMRAP
12 OH plate sit up 10/5
12 burpee
12 box overs
12 HSPU
Thursday WOD Long AMRAP
Metcon
30min AMRAP
400m run
15 pull up
15 deadlift 60/40
15 lateral bar burpee
Gymnastics
Wednesday WOD back squat and more….
Strength
Back Squat
5-5-5-5-5
Metcon
4 Rnds FT
20 hang power clean 45/30
30 air squats
1 Rope climb 16ft (top)
Olympic Lifting
Power clean
5-5-5-5-5 T&G
Tuesday WOD push press and more
Strength
Push Press
5-5-5-5-5
Metcon
21, 15, 9
Thruster 45/30
Toes to bar
Olympic Lifting
2 push jerk + 3 split jerk
Monday 9th WOD at CFC
Strength
Strict chest to bar pull up
5-5-5-5-5
super set
Ring rows
5-5-5-5-5
Metcon
10min AMRAP
5 Kettlebell swing 24/16
30 double under
10 Kettlebell swing
30 Double under
15 kettlebell swing
30 double under
continue….
Olympic Lifting
Power snatch T&G
5-5-5-5-5
Wednesday strict press and more
Strength
Strict press
7-7-7-7-7
super set
Ring row (on box)
7-10
Metcon
3 Rounds For Time
10 Chest to bar
15 shoulder to over head 40/30
20 Kettlebell swing 32/24
Olympic Lifting
3 position Clean
Friday WOD The Chief
Metcon
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 62.5/40
6 Push-ups
9 Air Squats
Thursday WOD Back Squat and running Annie
Strength
Back Squat
10, 8, 6, 4, 6, 8, 10
Metcon 20min cap
For Time: 800 m Run
50 Double Unders
50 Sit-up
400 m Run
40 Double Unders
40 Sit-up
200 m Run
30 Double Unders
30 Sit-up
100 m Run
20 Double Unders
20 Sit-up
50 m Run
10 Double Unders
10 Sit-up
Gymnastics
Tuesday WOD KELLY and Grace
Metcon
Kelly
(35min Cap)
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Olympic Lifting
Grace
30 clean and jerk for time
Friday WOD Chipper and strength
Metcon
50 burpee
40 wall ball
30 pull ups
20 toes to bar
10 HSPU
5 bar muscle up
Strength
Power clean
1-1-1-1-1
Thursday WOD Back squats, rope climbs and more
BRING YOUR LONG SOCKS
Strength
Back Squat
1-1-1-1-1
Metcon 18min AMRAP
200m OH plate carry
1 rope climb 16ft top
10 front squat 50/35
200m OH plate carry
2 rope climb
10 front squat 50/35
200m OH plate carry
3 rope climb
10 front squat 50/35
200m OH plate carry
4 rope climb
10 front squat 50/35
continu……….
Olympic Lifting
OHS
1-1-1-1-1
