Handstand walk Technique
Metcon
20min AMRAP
400m run
5m HS Walk
20 KB swings 32/24
5 Ring Muscle up
Olympic Lifting
Overhead squat
3-3-3-3-3
Tag: CrossFit
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
Tuesday WOD Fight Gone Bad Style
Fight Gone Bad Style
3 rounds 1min per station
Toe to bar
Rope climb
Row Cal
Assault bike Cal
box jump
HSPU
rest 1min
Olympic Lifting
3 position clean 1-1-1-1-1
‘1 more sleep until CFC partner comp’ Friday WOD
Please note: Gym closed from 4:30pm for comp set up
Strength
Turkish get up
3×5 (each side)
Metcon
For time
800m run
10 KB swings 32/24
10 box overs 20/20
400m run
20 KB swings
20 box overs 20/20
200m run
30 KB swings
30 box overs 20/20
Thursday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
10 Rounds For time
30 Double under
3 rope climb
Accessory
4min max time under tension
Double KB front rack walk
Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1
Wednesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time
3 Rounds
10 power snatch 40/30
20 wall ball
3 Rounds
5 power snatch 50/35
10 wall ball
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Tuesday WOD
Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1
Metcon
8min AMRAP
12 KB swing 24/16
10 KB Goblet squat
8 KB SDHP
*3 wall climb each time complex is broken
Accessory work
External shoulder rotations
-horizontal
-vertical
Olympic Lifting
Cluster
5-5-5-5-5
Monday WOD
Last chance to register for the FUN CFC in house comp this weekend. We hope to see you join in on all the fun
You can register through paypal, cash, or eftpos https://www.paypal.me/crossfitcoorparoo/35
Extra mobility/stretch/mash
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
12 hang power clean 50/35
30 sit ups
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1
Tuesday WOD
Metcon 38min AMRAP
Run 800m
20m OH KB walking lunge 24/16
20 pull up
40 sit up
Olympic Lifting
Clean T&G with 3 sec pause
5-5-5-5-5
Monday WOD – Deload week
De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.
Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there
Strength (deload)
Strict press
3×5 40%, 50%, 60%
Metcon
50-40-30-20-10
Double under
Burpee
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
Saturday WOD
Metcon
AMRAP 28min
400m Run
30 Wall ball
10 Deadlift 100/70
Friday WOD
Strength
Push press
5/3/1 75% 85% 95%
8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue
Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest
