Tag Archives: Crossfit Queanbeyan

Daily WOD

Thursday 30th April

A

Hang Clean
5×2 @80%

B

Push Press/Split Jerk
5x3x1
Build to a near max

C

10-8-6 (8min Cap)
Bar Muscle up (scale to 18-14-10 pull ups)
Front Squat 70/50

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Daily WOD

Friday 24th April

A

Strict Press (Wendler)
1×5 @ 75%
1×3 @ 85%
1×1+ @95%

B

EMOM – 15min
30 Double unders
1 snatch
start at 40-50% of your 1rm add weight every time you make the lift

C

5min AMRAP
5 Front Squats 60/40
10 Burpees

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Daily WOD

Wednesday 22nd April

A

Bench Press (wendler)
1×5 @65%
1×5 @75%
1×5 @85%
Add 2.5kg to your previous 1RM and start again

B

snatch complex@75%
5×1 hang snatch
1 snatch
2 snatch balance

C

3 Rounds (10min Cap)
5 Hang Power Snatch 60/40
10 OH Squat
15 T2B

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Daily WOD

Tuesday 21st April

A

Pull ups
4×5 (add weight if you can)

B

EMOM -12min
(e) 2-8 Strict HSPU
(o) 20 Double unders (40sec attemps)

C

15min AMRAP
5 Clean and Jerk 60/40
5 Muscle up’s (scale to C2B, Pull ups, Jumping + 5 Dips)
5,10,15…. ! KB Swings 24/32

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Daily WOD

Friday 17th April

A

handstands
10min (get inverted)

 

B

30min AMRAP
5 x carpark run buy in (record time)
5 bar muscle up
5 Power cleans 70/50
20 push ups
20 frogs

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Daily WOD

Thursday 16th April

A

Strict press (wendler)
1×3 @70%
1×3 @80%
1×3+ @90%

B

snatch complex 5sets @70%
1 hang snatch
1 snatch
1 snatch balance

 

C

for time
40 TTB
30 thrusters 60/40

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Daily WOD

Tuesday 14th Apr

A

Deadlift (wendler)
1×3 @70%
1×3 @80%
1×3+ @90%

B

Clean complex
4 sets, build to a near max
1 Clean pull
1 Hang Power clean
2 Split jerks

C

for time (10min cap)
15 STOH 50/30
5 burpees
12 STOH 60/40
10 burpees
9 STOH 70/50
20 burpees
7 STOH 80/55
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Daily WOD

Monday 13th Apr

A

EMOM 10min
(e) 2-8 Strict HSPU
(o) 20 Double Unders

B

5 Rounds
1 Carp park run
10 Clean and Jerks 50/35
10 Front Rack Lunges

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Daily WOD

Saturday 11th April

A

EMOM – 8min
(e) ME unbroken double under
(o) 40sec active shoulder against wall

B

ADNY’s TEAM WOD

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Daily WOD

Friday 10th April

A

Strict press (wendler)
1×5 @65%
1×5 @75%
1×5+ @85%

B

Hang Snatch
4×3 @80%

C

6 Rounds
10 Deadlifts 70/50
5 Thrusters

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