CrossFit Brisbane

WOD - Monday, 1/8/2016

WOD
[A] 21-15-9 reps, for time of:
Hang Squat Clean, 20kg (15kg) Dumbbells
Handstand Push-ups

[COMPETITION TRAINING]
[B] For time:
Farmers Carry, 400m
50 Burpees to 6" Target

Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells.

Rest Day!! - Sunday, 31/7/2016

WOD - Saturday, 30/7/2016

WOD
[A] "The Ghost"

6 Rounds, 1 min per station, of:
Row (calories)
Burpees
Double Unders
Rest, 1 min

[COMPETITION TRAINING]
No extra training. Rest & recover.

WOD - Friday, 29/7/2016

WOD
[A] Deadlift
5-5-5-5-5

[B] Strict Pull-up
5 x Max Reps

Rest 1 minute between attempts.

[COMPETITION TRAINING]
[C] Complete as many reps as possible in 7 minutes of:
Rope Climb, 15ft

WOD - Thursday, 28/7/2016

WOD
[A] 3 Rounds for time of:
Run, 400m
30 Air Squats
20 Push Press, 52kg (35kg)

[COMPETITION TRAINING]
[B] For total distance:
Row, 10 x 1 min efforts
Rest 1 min between each interval

WOD - Wednesday, 27/7/2016

WOD
[A] "Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps, 24" (20")
6 Thrusters, 42kg (30kg)
6 Bar Facing Burpees

[B] Muscle Up
3 x Max reps

Rest 1 minute between each set.

[COMPETITION TRAINING]
[C] Every minute on the minute for 12 minutes:
Clean, 2 reps

WOD - Tuesday, 26/7/2016

WOD
[A] Power Clean
3-3-3-3-3

[B] Push Jerk
3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

[COMPETITION TRAINING]
[B] For time:
Run, 10 x 200m

Rest 1 minute between each interval.

WOD - Monday, 25/7/2016

WOD
[A] "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats

[COMPETITION TRAINING]
[B] 3-Position Snatch
1-1-1-1-1-1-1

The 3 Positions are Hang, Below Knee and Floor.

Rest Day!! - Sunday, 24/7/2016

WOD - Saturday, 23/7/2016

WOD
[A] 3 Rounds for time of:
Run, 800m
10 Snatches, 62kg (42kg)

[COMPETITION TRAINING]
No extra training. Rest & recover.