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Daily WOD

Wednesday 24th June


CrossFit Queanbeyan – CrossFit

Skill

EMOM – 10min

5-10 T2B

WOD

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

8 HSPU

50 Double Unders

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

15 Goblet Squats 24/16

10 Push Ups (touch KB)
Rest approx 7min between WOD’s

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Daily WOD

Tuesday 23rd June


CrossFit Queanbeyan – CrossFit

Strength

@75%, 85%, 95%

Strict Press (5, 3, 1+)

WOD

15min Ladder (AMRAP – Rounds and Reps)

2,4,6…..!

Front rack lunge 50/35

Push Press

V-Ups

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Daily WOD

Monday 22nd June


CrossFit Queanbeyan – CrossFit

Weightlifting

Every 2min for 12min

@80 of C&J

Clean Complex

1 Power Clean

1 Hang Clean

1 Split Jerk

WOD

2 Rounds (Time)

10 Power Clean 60/40

20 Back Squats

30 Pull Ups

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Daily WOD

Saturday 20th


CrossFit Queanbeyan – CrossFit

WOD

Teams of 4

15min AMRAP

Metcon (AMRAP – Reps)

In pairs

Carpark run (must stay together)

Team in gym

7 DL 60/40

5 hang power clean

3 push jerk
Rest 7 min

WOD

1 pair holding plank while other pair starts the following

Metcon (Time)

100 medball sit up

100 plate twists

100 medball sit-ups

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Daily WOD

Friday 19th June

CrossFit Queanbeyan – CrossFit

“HERO WOD”

WOD

50min Cap

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
1 mile = 1600m

weight = 70/50

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Daily WOD

Thursday 18th June

CrossFit Queanbeyan – CrossFit

You can mix between the two if you want, other wise just pick one movement

Gymnastics

Strict, add weight if you can

Pull-ups (5,5,5,5+)

————————————————–

Muscle-ups (1+,1+,1+,1+)

On the Muscle Ups, As many unbroken strict as you can through the first 3 sets, use a kip and go for ME on the last

EMOM

12min

(e) 8 Pistol squats (alt)

(o) 5-10 HSPU (strict)

WOD

Metcon (AMRAP – Reps)

Max Effort Minutes – 11min

KB Swings 32/24

Burpees

REST
get as many reps done in the minute of each exercise, then rest for a minute for a total of 5 rounds

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Daily WOD

Wednesday 17th June

CrossFit Queanbeyan – CrossFit

Strength

@70%, 80%, 90%

Strict Press (3,3,3+)

Remember that “Wendler” you must go off 90% or your 1rm

WOD

20min AMRAP (AMRAP – Rounds and Reps)

20min AMRAP

20 OH Squats 40/30

8 T2B

200m run

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Daily WOD

Tuesday 16th June

CrossFit Queanbeyan – CrossFit

Weightlifting

Build to a Max set

Power Clean & Split Jerk (5x3x1)

WOD

7min AMRAP

Metcon (AMRAP – Rounds and Reps)

7 STOH 60/40

7 Box jumps

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Daily WOD

Monday 15th June

CrossFit Queanbeyan – CrossFit

Strength

@70%, 80%, 90%

Front Squat (3,3,3+)

Remember that “Wendler” you must go off 90% or your 1rm

Weightlifting

@80% of your Snatch 1rm

Hang Snatch (3,3,3,3)

WOD

8min on the clock

Metcon (Time)

3x Carpark run
in remaining time

Metcon (AMRAP – Rounds and Reps)

5 Snatch 60/40

30 Double Unders

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Daily WOD

Saturday 13th


CrossFit Queanbeyan – CrossFit

WOD

TEAMS of 3

Metcon (Time)

63-45-27

Thrusters 50/35

C2B pull ups

THEN

90 Clean & Jerks

THEN

27-45-63

Wall Balls

Box Jumps
30 MIN CAP!!

Break up each set how you want but you must not move on to the next movement until all the reps are done

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