CrossFit Brisbane

WOD – Thursday, 21/2/2019

WOD
[A] Split Jerk
1-1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] Front Squat
5-5-5

[C] No extra training

Photo Credit: Wendy Swift

WOD – Wednesday, 20/2/2019

WOD
[A] Four rounds for time of:
30m Walking lunge, carrying 15kg (10kg) dumbbells
24 inch (20 inch) Box Jump, 30 reps
15kg (10kg) Weighted pull-ups, 20 reps

[COMPETITION TRAINING]
[B] Power Snatch
3-2-1-3-2-1

[C] For total cals:
Airbike
90 secs work / 60 sec rest
60 sec work / 90 sec rest
30 sec work

Photo Credit: Wendy Swift

WOD – Tuesday, 19/2/2019

WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 thrusters 42kg (30kg)
7 hang power cleans 42kg (30kg)
10 sumo deadlift high pulls 42kg (30kg)

[COMPETITION TRAINING]
[B] Each for time
Row, 3 x 750m
Go every 6 mins

[C] 15 mins to work up to a heavy Turkish Getup.
Must be successful with both left and right hand for load to count.
The TGU starts flat on the ground and finishes flat on the ground

Photo Credit: Wendy Swift

WOD – Monday, 18/2/2019

WOD
[A] Snatch Balance
1-1-1-1-1

Snatch
2-2-2-2-2

Snatch Pulls
3-3-3-3-3

[COMPETITION TRAINING]
[B] EMOM 10
Squat Clean x 1

[C] AMRAP 10 mins:
6 Deficit HSPU 4″ (2″)
3 Muscle Ups
1 Rope Climb

Photo Credit: Wendy Swift

WOD – Saturday, 16/2/2019

WOD
[A] T.U.P.
15-12-9-6-3 reps, for time of:
Power Clean, 62kg (42kg)
Pull-up
Front Squat, 62kg (42kg)
Pull-up

[COMPETITION TRAINING]
[B] No extra training. Rest and recover

Photo Credit: Wendy Swift

WOD – Friday, 15/2/2019

WOD
[A] 5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 16kg (12kg)
15 right-arm kettlebell snatches, 16kg (12kg)

[COMPETITION TRAINING]
[B] Press
5-5-5

[C] 2 rounds for time:
25 GHD Situps
25m Handstand Walk

15 min time cap

Photo Credit: Wendy Swift

WOD – Thursday, 14/2/2019

WOD
[A] For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 52kg (35kg)
150 single-unders
15 bar muscle-ups
15 squat cleans, 52kg (35kg)
150 single-unders
10 bar muscle-ups
20 squat cleans, 52kg (35kg)
150 single-unders

[COMPETITION TRAINING]
[B] EMOM 10
Snatch x 1

[C] Snatch Pulls to Toes
5-5-5

at 110% of best snatch from the EMOM

Photo Credit: Wendy Swift

WOD – Wednesday, 13/2/2019

WOD
[A] Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

[COMPETITION TRAINING]
[B] Cover as much distance as possible in 5 mins:
Hand over hand sled pull 85kg (60kg)

[C] For time:
Air bike, 50 cals
Every minute complete 5 burpees before continuing

Photo Credit: Wendy Swift

WOD – Tuesday, 12/2/2019

WOD
[A] Complete as many rounds as possible in 20 mins of:-
10 Dumbbell Split Snatch, 20kg (15kg)
15 Pushups
20 Toes to Bar

[COMPETITION TRAINING]
[B] For time:
3 x 800m Run
Rest 90 sec between each interval

[C] Each for time:
3 x 60m Prowler

Men use 40kg Women use 20kg
Rest 3 mins between efforts

Photo Credit: Wendy Swift

WOD - Monday, 11/2/2019

WOD
[A] For time:
50 Box jumps, 24-inch box
25 Handstand push-ups
40 Box jumps, 24-inch box
20 Handstand push-ups
30 Box jumps, 24-inch box
15 Handstand push-ups
20 Box jumps, 24-inch box
10 Handstand push-ups
10 Box jumps, 24-inch box
5 Handstand push-ups

[COMPETITION TRAINING]
[B] For time:
Run 1600m
Time Trial

[C] AMRAP 3 mins
Double KB Clean & Jerk, 2x24kg (2x16kg)

Photo Credit: Michael Coppola