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Daily WOD

Thursday 25th


CrossFit Queanbeyan – CrossFit

PART A

10min: Overhead Squat (Biild to 3rm)

PART B

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 ring dips*

6 Deadlifts 100/70

20 Wall Balls
*upscale to 5 muscle ups with 2 ring dips each muscle up

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Daily WOD

Wednesday 24th

CrossFit Queanbeyan – CrossFit

PART A

Snatch Skill (25/5 @50% – every minute)

1 Snatch Pull

1 Hang Snatch High Pull

1 Santch High Pull

2 Hang Snatch

PART B

Power Clean/ Hang Clean (25/5 @50% – every minute)

3 Power Clean

2 Hang (squat) Clean

Part C

9min Clock, both movements are to be done every 90sec

Behind neck strict presss – clean grip (5 @50% or lesss of strict press)

Toes-To-Bar (5-10)

If your T2B aren’t great, do less, If your’e ok with them go for a higher number

Part D

Metcon (AMRAP – Reps)

8min AMRAP

EMOM – 6 lateral bar burpees

ME hang power cleans @70%*
*70% of Clean and jerk

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Daily WOD

Tuesday 23rd


CrossFit Queanbeyan – CrossFit

PART A

10min: Handstand Holds (Time)

aim for a PB in freestanding handstands

PART B

B1: Handstand Push-ups (Strict 3-10reps every minute)

B2: Pistol Squat (hold) (20sec each leg – every minuite)

Weighted squat or Hold
If the hold is easy, try holding a KB above your head

Part C

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Hang Power Snatch 60/40

40 Double Unders

8 STOH
If 60/40 is light for you then go heavier, you must be able to get all reps without dropping the bar

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Daily WOD

Monday 22nd


CrossFit Queanbeyan – CrossFit

PART A

Snatch (5/1 @90% – every 90sec)

PART B

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

Part C

10min: Front Squat (Build to a 3rm)

Part D

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

1,2,3…..! Squat Cleans @70%*

8 Pull ups
*Squat cleans to be done at 70% of Squat clean 1rm

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Daily WOD

Saturdat 20th


CrossFit Queanbeyan – CrossFit

PART A

A1: Close Grip Bench Press (25/5 @60% of bench)

A2: Kettle bell high pull (50/10)

PART B

Hang Power Snatch (build to a 3rm)

Part C

10min: Hang Power Clean (Build to a 3rm)

Part C

Pairs: Metcon (Time)

3 rounds

30 Deadlifts 100/70

30 goblet squats 24/16

2 rounds

30 Front squats 60/40

30 DB Snatch

1 Round

500m Row (each)

60 OH Lunge 45/30

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Daily WOD

Friday 19th

CrossFit Queanbeyan – CrossFit

PART A

12min: Metcon (6 Rounds for weight)

EMOM – every 2min

1 Snatch DL

2 Hang Snatch High pull

3 Hang Power Snatch

4 Snatch Balance
Start at a light weight and add weight each round, you don not need to go to heavy

PART B

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Deadlifts 80/50

15 Lateral bar burpees

20 Butterfly sit ups

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Daily WOD

Thursday 18th


CrossFit Queanbeyan – CrossFit

PART A

A1: nose to wall

Every minute 1 wall walk nose to wall, hold for up to 30 sec.

A2: Pistol Hold (5/1)

Hold the bottom of a pistol either with a pole or free standing, Aim for 20 sec each side

PART B

Metcon (Time)

25min CAP

1km Row

10 Rope climbs*

30 Clean and Jerks @50%

80 Wall balls

80 KB Russian KB Swings

30 Front Rack Lunge

10 Muscle ups*
All reps can be broken however you want, you can start on whatever movement you want.

*Scale Mucle ups to 25 C2B, pull ups or jumping pull ups. Scale rope climbs to 100sec rope hangs

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Daily WOD

Wednesday 17th

CrossFit Queanbeyan – CrossFit

PART A

Metcon (6 Rounds for weight)

EMOM (every 2min) – 12min

3 deadlifts

3 power cleans

3 front squats

3 push press

3 back squats

3 behind neck push press
Start at a light weight and build to moderate weight

PART B

Metcon (Time)

5 Rounds (20min Cap)

12 Ring Dips

12 OH Squats 45/30

5 Bar Muscle ups*
*Scale to 5 strict pull ups

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Daily WOD

Tuesday 16th


CrossFit Queanbeyan – CrossFit

PART A

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

25 KB Swings

12 Push Ups

8 Box JUmps
5min REST

PART B

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

8 Power Snatch 45/30

50 Double Unders
5min REST

Part C

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

300m Row

8 T2B

8 Thrusters 45/30

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Daily WOD

Monday 15th


CrossFit Queanbeyan – CrossFit

PART A

10min: Handstand Holds (Time)

aim for a PB in freestanding handstands
Doesn’t matter if you move around just stay up for as long as you can

PART B

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

1,2,3…… Squat Cleans @60%*

12 Burpees

10 Pull ups

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