Metcon
For Time
Row 1km
50 deadlifts 100/70
400m KB farmer carry 24/16
Olympic Lifting
3 position clean
1-1-1-1-1
Tag: crossfit training brisbane
Friday WOD
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Thursday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Assault calories 30/25
75 double unders
30 burpee box over 20/20
20 Double kettlebell front rack squat 24/16
Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1
Wednesday WOD
Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1
Metcon
3 Rounds For Time
14 Front rack lunge 45/30
20 toe to bar
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Tuesday 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 wall ball 10/6
10 power snatch
20 wall ball
15 power snatch
30 wall ball
20 power snatch
40 wall ball
Olympic Lifting
Cluster
5-5-5-5-5
Monday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1
Saturday WOD
TT 800m run
Strength
Squat snatch
1-1-1-1-1
Thursday WOD
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball
ft Sumo Deadlift High-pull, 35/25
Box Jump, 20 in
Push Press, 35/25
Row Calories
Rest 1 min
Olympic lifting
Snatch Grip Deadlift
1-1-1-1-1
Monday WOD
Strength
Push press
1-1-1-1-1
Metcon
Karen
150 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Saturday WOD
Metcon
7 Rounds For Time
10 Power snatch 35/25
15 Lateral bar burpee
Friday WOD
Strength
Strict pull Up
5 x 5
Metcon
Assault Cal 30/25
Row Cal 30/25
50 Double under
20 Double Kettlebell box step over 20/12
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1
