Finishing off the working week with a tough hero WOD
McGee
30min AMRAP
5 deadlift 125/85
13 Push up
9 box jump 24/20
Tag: crossfit training brisbane
Wednesday WOD
Technique
Rope climb
Strength
Back Squat
1-1-1-1-1
Metcon
Dead by
Thruster 50/35
Finisher
Team AMRAP 4min
ME Rope Climb
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Tuesday WOD (Testing starts today)
For the next two weeks we will be testing our 1RM lifts and also numerous bench mark WODs. Ensure you attend as many sessions as possible to obtain your results moving forward in our next strength cycles.
Strength
Deadlift
1-1-1-1-1
Metcon
For Time
30 CTB pull up
200m run
20 CTB pull up
400m run
10 CTB pull up
600m run
Olympic Lifting
Snatch
1-1-1-1-1
Friday WOD
Strength
Bench press
3×5 40%, 50%, 60%
Metcon
For time
500m row
20 squat clean 50/35
20 shoulder to over head
20/15 Cal assault bike
Tuesday WOD (CHIPPER)
Metcon
5 Rounds for Time
30 sit up
20 pull up
10 burpee
Assault bike reach 90/70 RPM
Olympic Lifting
Clean T&G with 3 sec pause
5-5-5-5-5
MONDAY WOD – DE-LOAD WEEK
Strength (deload)
Back Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 wall ball
10 toe to bar
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
Friyay WOD
Strength
Front Squat
5/3/1 75% 85% 95%
8min AMRAP
1 Ground to overhead 50/35
1 bar muscle up
2 Ground to overhead 50/35
2 bar muscle up
3 Ground to overhead 50/35
3 bar muscle up
continue
Finisher
3min ME plank
ANZAC DAY HERO WOD McDonald & Galagher’
ANZAC DAY
Aussie Hero WOD
McDonald & Galagher’
‘2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD’
2 Rounds for Time
200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30 front squat
Then into
200m run
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30 front squat
Then into
200m run
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30 front squat
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
AMRAP 7min
5 Squat clean 60/40 T&G*
10 HSPU
*perform squat clean touch and go or 6 lateral bar burpee penalty
Olympic Lifting
OHS
1-1-1-1-1-1
Wednesday WOD
Metcon
25min AMRAP
3 ring muscle up
6 deadlift 120/80
9 HSPU deficit 20/10kg plates
Olympic Lifting
Snatch balance
3-3-3-3-3
Friday WOD Bear complex
Strength
Bear complex
7-7-7-7-7
Monday WOD
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
30 air squat
20 Kettlebell swing 32/24
3 rope climb
Olympic Lifting
Cluster
5-5-5-5-5
