Tag: crossfit training brisbane

Chipper 28min AMRAP
15 Kettlebell swing 32/24
15 toes to bar
15 box overs
3 Rope climb 12ft
200m Farmers plate carry 10/5

Olympic Lifting
EMOTM 14min
power clean-hang clean-jerk

1-1-1-1-1

Strength
Hang power clean
5-5-5-5-5

WILF: Grip will be challenged in the heavier lifts. Ensure you use your hook grip. Hang power cleans are programmed consistently in CFC WODs this is a good opportunity to build your capacity to hold onto a heavy hang power clean.

Metcon
5 Rounds For Time
30 Double under
20 Wall Ball

Olympic Lifting

3 Position Snatch

1-1-1-1-1

Nancy
5 rounds for time of: Run,
400 m 15 Overhead
Squats, 43/30

Metcon

Olympic Lifting

OHS
7-7-7-7-7

Strength
Push press
7-7-7-7-7

Metcon 10min AMRAP
30 DU
1 rope climb 12ft

Olympic Lifting
jerk (From the ground)
5-5-5-5-5

OPEN 11.5
20min AMRAP
5 Power cleans 65kg/
45kg
10 Toes to bar
15 Wall balls 10kg/6kg

Olympic Lifting
3 hang clean + 2 clean

We start a new strength cycle this week.

Strength
Back Squat
7-7-7-7-7

Metcon 10min AMRAP
12 power snatch 40/30
12 bar facing burpee

Olympic Lifting
2 Hang snatch + 3 snatch

5 rounds for time of:

Run, 200 m

20 Kettlebell Swings, 24/16 kg

20 Burpees

20 V-ups

20 Double Unders

Metcon
For time:

21 Squat Cleans, 60/40 kg
21 Ring Dips
21 Pull-ups
Run, 400 m
15 Squat Cleans, 60/40
15 Ring Dips
15 Pull-ups Run,
400 m
9 Squat Cleans, 60/40
9 Ring Dips
9 Pull-ups
Run, 400 m