Strength
3 Squat Snatch + 2 Overhead squat
1-1-1-1-1
Metcon
FOR TIME
Row 500m
30 burpee box over 20’
20 Cal Assault bike
Olympic Lifting
clean
1-1-1-1-1-1
Tag: CrossFit
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 18min
200m run
12 toe to bar
10 HSPU
8 Squat clean 45/30
Olympic Lifting
OHS
1-1-1-1-1-1
Friday WOD
Strength
3 position power clean + 3 front squat (bottom up)
1-1-1-1-1
Metcon
5 Rounds For Time
5 strict Pull up
10 hang clean and jerk 45/30
5 Strict ring dip
Wednesday WOD
Metcon
25min AMRAP
3 bar muscle up
6 deadlift 115/70
12 front rack Alt KB lunge 20/12
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Strict pull up
3 x 3
AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft
Olympic Lifting
3 position Snatch
1-1-1-1-1
MEMBER OF THE MONTH ‘GEORGIA’
‘The Georgia’
Team WOD (6 teams)
For time
Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)
Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready
Friday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
21, 15, 9
Deadlift 100/70
Wall ball
Finisher
2min
ME knee to elbow
Thursday WOD – bring your long sock and ‘A’ game!
Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm
Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5
Wednesday WOD
Technique/strength WOD
Split jerk
Split jerk
5-5-5-5-5
Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee
Olympic Lifting
3 position power snatch + 2 OHS
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
10min AMRAP
3 bar muscle up
10 power snatch 35/25
Finisher
3min ME v-up
Olympic Lifting
Cluster
5-5-5-5-5
Monday WOD – Bring a buddy week
Don’t forget to drag your friends along this week for some fun, free crossfit. Just send the waiver link to them before they come in for their first session with us https://cfcoorparoo.webdesign-staging.com/get-started/free-trial/
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
50,40,30,20,10
KB swing 24/16
Double under
Olympic Lifting
Overhead Squat with 3 sec pause
5-5-5-5-5
Saturday WOD ‘last day of testing week’
What a way to finish testing week with FRAN!!!!!
For those of you who have done this bench mark many times, don’t let it get in your head. Its a sprint approach it like a sprint, have your game plan which we will discuss during the brief and just go for it!
Run 1.6km TT
Fran
21,15,9
Thruster 42.5/30
Pull up
REMINDER ALL NEXT WEEK IS BRING A BUDDY WEEK
All they need to do is complete the waiver form and come along and train for a week for free 🙂
