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Daily WOD

Monday 25th

CrossFit Queanbeyan – CrossFit

Heavy Day

PART A

Snatch (5/1 @90% – every 90sec)

if you hit all your reps, then add weight from last week. If you did not get them all consider staying at the same weight

PART B

Clean and Jerk (5/1 @90% – every 90sec)

if you hit all your reps, then add weight from last week. If you did not get them all consider staying at the same weight

Part C

Shoulder Press (25/5 @60% – every minute)

Part D

Metcon (Time)

12min CAP

40 wall balls

80 Double Unders

20 Power Cleans 60/40

20 STOH

80 Double Unders

40 Wall balls
if you miss the cap your score will be 12min + 1sec for every missed rep

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Daily WOD

Saturday 23rd

CrossFit Queanbeyan – CrossFit

PART A

Deadlift (3,3,3,3,3 – build weight)

PART B

B1: Bench Press (25/5 @60% – 1min)

B2: Box Jumps (15/3 – High as you can)

Part C

Metcon (No Measure)

EMOM – 6min

4 T2B

20 Double Unders

Part D

Metcon (AMRAP – Rounds and Reps)

20min AMRAP (pairs)

8 Power Snatch

30 walking lunge

600m Row (300ea)

30 Burpees

8 OH Squats

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Daily WOD

Friday 22nd

CrossFit Queanbeyan – CrossFit

Medium Day

PART A

Snatch (15/3 @70% – every 90sec)

PART B

Clean and Jerk (15/3 @ 70% – every 90sec)

Part C

Shoulder Press (25/5 @50%)

Part D

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

6 Power Snacth 60/40

16 KB Swings 32/24

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Daily WOD

Thursday 21st

CrossFit Queanbeyan – CrossFit

PART A

A1: Front Squat (15/3 @70% )

A2: Handstand Walk (5/1)

Practise walking on hands, if you are unable go against the wall and get used to hanging upside down

PART B

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Deadlifts @85%*

5 Hang Power Clean

10 Pull ups
*85% of your power clean 1rm

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Daily WOD

Wednesday 20th

CrossFit Queanbeyan – CrossFit

Light Day

PART A

Snatch Balance (25/5 @50%)

every minute

PART B

Clean/Jerk Complex (25/5 @50%)

1 Power Clean

1 Hang Clean

3 Jerks
every minute

Part C

C1: Metcon (Time)

3 rounds for time

8 Strict HSPU

10 Power Cleans 60/40
wait until the next full minute before C2

C2: Metcon (AMRAP – Rounds and Reps)

8min AMRAP

30 Double Unders

10 Push Ups

7 Front Squats
2min Rest

C2: Metcon (AMRAP – Reps)

3min AMRAP

Max effort

Burpee Muscle ups*
Scale to Burpee pull ups,

burppe jumping pull ups or burpee C2B

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Daily WOD

Tuesday 19th

CrossFit Queanbeyan – CrossFit

PART A

A1: Snatch Grip Behind Neck Push Press (25/5 @50% – of push press)

Using the same grip you use for a snatch, squeeze shouldler baldes tight when lowering onto back. Keep your elbowos forward

A2: L-Sit (5/1 – max effort)

using rings, two kettlebells or boxes, hold for a max time and try to match it each round

A3: Pistol Hold (5/1)

Hold the bottom of a pistol either with a pole or free standing, Aim for 20 sec each side
If you are doing this easy start trying to hold a plate in both hands overhead, then try a single KB to make it harder

PART B

15min: Metcon (Time)

1000m row

50 Burpees

25 STOH @70% of C&J

50 Walking Lunges

25 OH Squats

50 T2B

25 Deadlifts
This has a cap of 15min, you must do the movements in order except for the row, do the row whenever the rower is available but finish whatever movement you are on first

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Daily WOD

Monday 18th

CrossFit Queanbeyan – CrossFit

Heavy Day

PART A

Snatch (5/1 @90% – every 90sec)

PART B

Clean and Jerk (5/1 @90% – every 90sec)

Part C

Back Squat (25/5 @50%)

If you did not hit a new 1rm just use your old one

Part D

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

5 Thrusters @50%*

5 Strict Pull ups
*50% of your Clean & jerk 1rm

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Daily WOD

Saturday 16th


CrossFit Queanbeyan – CrossFit

PART A

Power Snatch/High Hang (12/2 – build to a max)

10min to make 6 sets

PART B

B1: Clean Complex (15/3 @70%)

1 Power Clean

1 Hang Clean (squat)

1 Split Jerk

B2: Ring Rows (50/10)

If you were doing these easy make them harder by elevating your feet or coming under the rings further

Part C

C1: Behind The Neck Jerk (5/1 @90%)

Banded Walk (5/1)

Wrap band around knees, walk liek a cowboy fro 30sec

Part D

D1: Romanian Deadlift (35/6 @ 75% of DL)

D2: Ring Dips (25/5 add weight)

Part E

Metcon (AMRAP – Reps)

12min AMRAP (in threes)

45 Pull Ups

45 Power Cleans (heavy)

45 Push Ups
You do not have to split reps just get them done however you can

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Daily WOD

Friday 15th

CrossFit Queanbeyan – CrossFit

PART A

10min: Broad Jump (Distance)

3 Broad jumps, start from the same spot each rep and try to jump further than the lat time

PART B

Metcon (AMRAP – Rounds and Reps)

30min on clock

150 OH w’ing lunge buy in 20/10

in remaining time AMRAP

8 T2B

30 Plate twists

8 Burpee plate jumps

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Daily WOD

Thursday 14th

CrossFit Queanbeyan – CrossFit

PART A

15min: Clean and Jerk (Find 1rm)

PART B

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here
weight for DL’s is

142.5/105

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