CrossFit Queanbeyan 21st May
Skill/Strength
5 x Deadlift on the min every min for 10 mins. By now you should have a good idea of your 5rm weights, same as May 15th. Build to a heavier weight this time around
WOD (20 min Cut off)
21,15,9
Deadlift @100/70kg
800m Run between each sets
scale weight as required to maintain perfect deadlift form!!
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Sunday 20th May
Skill/Strength
HSPU practice/ Volume training. 5 on the minute every minute for 15 mins. Same as May 12th.If you do not have a HSPU, work on getting into that position on the wall and holding it steady with active shoulders (scale with plates and bands). If you have your handstand push ups work on efficiency and maybe aim for a higher rep range (8+) for the 15 mins.
WOD: “THE CHIEF”
Max rounds in 3 mins
3x power clean @60/40kg
6 push ups
9 Squats
Rest 1 min then. Complete 5 cycles of the 3 mins
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Saturday 19th May Queanbeyan
Skill/Strength
Strict Pull Up 5×5 (Aim for more weight or less bands than 13th May)
WOD
20 min AMRAP
7 pull ups
7 T2B
7 Burpees
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Remember guys no class today due to the team at Regionals, but come and hit the WOD on your own!!
Friday 18th May
Skill/Strength
Back squat, Build to a 3RM for the day (No volume training for back squats today, build to a genuine 3 rep max) 30 mins
WOD
3RFT (12 min cut off)
400m run
40 Air Squats
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A huge thanks for Schweppes for their ongoing support of CrossFit Queanbeyan, on of our sponsors from Judgement Day
CrossFit Queanbeyan 17th May
Skill/Strength
Hang Clean Build to a moderate weight that is to be performed 5 times on the minute every minute for 15 mins. ( You should know rough weights by now in your training, if not use the warm up to assess)
WOD: 18 min cut off
50,40,30,20,10
ABMAT sit ups
Box jumps @ 20”
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Wed 16th May
Skill/Strength Push Press Build to 5Rm in 10 Mins
Work in pairs if needed. Perform 3 reps every minute for 10 mins at your 5Rm weight
WOD: (25 min cut off)
1.2km Run
Then 3FT
7 Push press @60/40kg
7 Front Squat @60/40kg
7 Thruster @60/40kg
1.2km Run to finish
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Cf Qbn 15th May
Strength
5 x Deadlift on the min every min for 15 mins
( Build to moderate weight before starting, weight should be challenging for the 15 min) Same as 4th May. Build to a heavier weight this time around
WOD
3RFT or 15 min cut off
30 KB Swings @24/16kg
30 Goblet Squats @24/16kg
30 HRKBPU (Hand release KB touch Push up, both hands must touch the KB.)
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Also please note there will be NO classes this weekend due to the CrossFit Queanbeyan team at the Australian Regionals.
Go TEAM!!!1
Monday 14th May Queanbeyan
Skill/Strength:
Front Squat, build to 5RM for 10 mins
Then perform 3 on the minute every minute for 10 mins
WOD
“KELLY” 5 rounds for time
400m run
30 Box Jumps 24”
30 Wall Ball Shots
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13th May CrossFit Queanbeyan
Skill/Strength: Strict Pull Up 5×5 (Aim for more weight or less bands than 7th may.)
For time:
21-15-9
Sumo deadlift high-pull 45/30kg
Overhead squat 45/30kg
with a 400m run in between each round
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Saturday 12th May
Skill/Strength: HSPU practice/ Volume training
5 on the minute every minute for 15 mins
If you do not have a HSPU, work on getting into that position on the wall and holding it steady with active shoulders
WOD:
10 min AMRAP
8 HRPU
11 Burpees
18 Air Squats
Rest 3 mins then repeat workout again
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