Wednesday 27th Feb
Strength
3min AMRAP
Squat Clean 80/60
WOD
5 Rounds (12min Cutt off)
4 Snatch 60/40
7 Box Jumps
9 Pull Ups
Conditioning
3min AMRAP
STO 50/35
Friday 26th Oct
Skill/Strength
Snatch Pull into full snatch 10 mins – build weight.
Deadlift 3 sets of 5 Reps at 89%
WOD
12 min cap
1-2-3-4-5-4-3-2-1
Deadlift (90/65)
with
10 KBS (24/16)
I cant wait for the Gymnastics session I am so learning how to do a backflip then programming this WOD
Monday 15th
Skill/Strength
Clean – 1-1-1-1-1-1. Build weight, not 1RM, concentrate on form. In pairs (10 Mins). Power Clean if needed.
Back squat 5-5-5 @86% In pairs (10 Mins).
WOD
12 minute cap
5 rounds
Run 200m
7 Cleans (70/50)
Wed 19th Sept
WOD
“Barbara”
5 rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 squats
Exactly 3min rest between rounds
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Afternoon Class going real hard
Tues 28th Aug
Skill/strength
HSPU practice
WOD: 10 Min AMRAP
10 Med ball slam @9/6kg
10 Jumping lunges (5 each side)
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Mon 27th Aug
Strength/Skills
Add a further 5kg to your deadlift/squat and 2.5kg to your press.
Back Squat 5@65% 5@75% 5+@85%
WOD:
15 Min AMRAP
Starting at 3 reps, after every run add a further 3 reps, until the 15 mins is up. So 3 to start then 6,9,12 so on.
Thrusters @40/30kg
200m Run
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Tues 7th Aug
Skill/strength:
Burgener warm up / Split jerk practice
WOD: 7FT (18 min cut)
5 Burpee Box jumps
15 pull ups (scale jumping)
200m run
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Queanbeyan CrossFit Session Mon 30th
Skill/Strength
Front Squat – 6×2 aim to use same weight as 3RM weight from 2/4/12 (25 mins)
WOD
4 RFT 15 min time out
10 Front squats 60/40kg
10 KBS 24/16kg
Mobility
My favourite female athlete:
CrossFit Queanbeyan 28th April
Skill/Strength
1RM GTOH (20 mins)
WOD
Grace
30 GTOH 60/40kg
Mobility
Gluts, Hammys, overhead position
Crossfit Queanbeyan Thurs 19th April
Skill/Strength
Pose running technique
WOD
Run 5Km
Scaling options – sub for row if can’t run. Lower distance.
Mobility
Hip flexors, hammys, calves
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Please note, there will only be an 8.30am class on Saturday’s from now on, so make sure you don’t miss out!
A few CrossFit boxes going head to head in preparation for the Regionals. Training at my mates box CrossFit Newcastle, we will be doing the same this Saturday with us CrossFit Queanbeyan & CrossFit 2600 here in Canberra, should be great fun!!
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