Metcon
5 Rounds For time
400m run
30 Kettlebell swing
30 Wall ball 10/6
Finisher
ME Toe to bar
Olympic Lifting
Snatch grip deadlift with 3 sec pause at knee
1-1-1-1-1
Tag: crossfit training brisbane
Thursday WOD
Strength
2 strict press + 3 push press
1-1-1-1-1
Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow
Finisher
2min ME wall climb
Tuesday WOD
Strength
EMOM 5min
5 Strict pull up
10 Toe to bar
Metcon 7min AMRAP
7 Power snatch 45/30
3 Bar muscle up
Team Row
Max distance in 8min
Olympic Lifting
Snatch complex:
Power snatch + Hang power snatch + Hang Squat Snatch
1-1-1-1-1
Monday WOD
Technique/Strength
Power snatch with 2 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
For time
200m run
20 hang power snatch 40/30
400m run
10 hang power snatch
800m run
5 hang power snatch
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Friday WOD
Bench press
3×5 40%, 50%, 60%
Metcon
50, 40, 30, 20, 10
sit ups
KB swings 24/16
Double Under
Thursday WOD
Part A
Handstand walk technique/progressions
Part B
Metcon
12min AMRAP
12 front squat 45/30
10 front rack lunge
5m HS Walk
Part C
Finisher
Team Row
2km TT
Tuesday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds FT
12 SDHP 35/25
15 lateral bar burpee
Olympic Lifting
Hang Clean
5-5-5-5-5
with 2 sec pause in the catch
Wednesday WOD
Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
21, 15, 9
Hang power snatch 35/25
pull up
lateral bar burpee
Olympic Lifting
OHS
1-1-1-1-1
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
3 rounds for time
20 hang power clean 45/30
15 burpee
10 HSPU
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD
Strength
Strict press
3×3 70%, 80%, 90%+
Metcon
20min AMRAP
200m pinch carry 10/5
20m walking lunge
2 rope climb
Olympic Lifting
3 position Snatch
1-1-1-1-1
Saturday WOD
Metcon
5 Rounds
Bench press Max reps
80/60
Deadlift Max reps
120/85
28min to complete rest as needed between rounds. Score is max reps
Thursday WOD
Strength
Strict press
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee
5:30pm
ROM/WOD
