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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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Daily WOD

Wednesday 13th

CrossFit Queanbeyan – CrossFit

PART A

15min: Snatch (Find 1rm)

PART B

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

14 KB Swings 24/16

14 STOH 50/37.5

14 Pistols (7 el)

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Daily WOD

Tuesday 12th

CrossFit Queanbeyan – CrossFit

PART A

15min: Back Squat (Find 1rm)

PART B

B1: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

15 Deadlifts 60/40

20 Double Unders
3min REST

B2: Metcon (Distance)

6min for distance

200m Row

5 lateral rower Jumps
3min Rest

B3: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

8 Front Squats 60/40

10 Push Ups

12 Hollow rocks

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Daily WOD

Monday 11th

CrossFit Queanbeyan – CrossFit

PART A

10min: Bench Press (Find 1rm)

PART B

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

1,2,3…..! Strict Pull ups

20 Wall Balls

8 Power Cleans @85%*
*the % is just a guide, this should feel heavy, but form should be perfect. If you do not have or not attempted a 1rm Power clean, just use a moderate weight and work hard through the wall balls and pull ups

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Daily WOD

Saturday 9th


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 (25/5 @60%)

2 Power Clean

2 Hang Clean (squat)

1 Split Jerk

B2: Ring Rows (50/10)

Part C

C1: Behind The Neck Jerk (15/3 @80%)

Banded Walk (5/1)

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

Part D

Romanian Deadlift (40/8 @ 70% of DL)

D2: Ring Dips (25/5 add weight)

Part E

Metcon (AMRAP – Reps)

3x3min AMRAP (pairs)

wall balls

Front rack lunge 60/40

burpee bar jumps
each movement is done for 3min before moving to the next, you can break reps up however you want

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Daily WOD

Friday 8th


CrossFit Queanbeyan – CrossFit

PART A

Pull-ups (25/5 add weight)

PART B

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Weights are

Thrusters 60/40

Deadlifts 110/80

KB Swings 32/24

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Daily WOD

Thursday 7th


CrossFit Queanbeyan – CrossFit

PART A

Hang Power Snatch (20/2 @85%)

10min

PART B

B: Back Squat (5/1 @95%)

B2: Ring Support (5/1)

Hold in a locked out position at the top of a dip in a solid hollow position

Part C

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

30 Wall Balls

30 Double unders

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