Tag Archives: Crossfit Queanbeyan

Daily WOD

Wednesday 8th April

A

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

B

EMOM -6min
1 Clean pull (same weight as Monday/80%)
1 Hang Power clean
2 Split jerks

8min AMRAP
1,2,3……! Back Squats 80/55
5 Clap Push ups

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Daily WOD

Tuesday 7th April

A

EMOM – 10min
(o) 20 Double Unders (40 sec attempts)
(e) 20 sec Handstand hold (active shoulder release and activate)

B

10min AMRAP
25 Air squats
15 pull ups
10 HSPU

C

For Time
100 Double Under
50 Burpees
25 Wall Balls

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Daily WOD

Friday 3rd April

Snatch
4×1 @80%
2×1 @90%

B

20 min AMRAP
5 Bar Muscle up (C2B, Pull up)
10 Burpee Box Jumps
20 KB Swings

C

100 Plate twists

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Daily WOD

Thursday 2nd Apr

Handstand Practice
10min
Wall, wall walks, free stand

B

Strict Press
Find 1rm

C

5 Rounds
5 Cleans 80/55 (can be done anyway)
10 T2b
100 Double under Buy out

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Daily WOD

Friday 27th March

A

Push Press
Find 1rm

B

Split jerk
5×1 @ above

10min Ladder (compare to 060115)
2,4,6………!
C2B Pull ups
OH Squats 45/30

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Daily WOD

Thursday 26th March

Pull ups
4 x 3 strict pull up (add weight if needed)

B

EMOM 6min
5 box jumps – as high as possible, step down

C

5 Rounds
6 Burpee box jump
3 Power snatch 50/40
add weight to snatch each round, but stay below RM

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Daily WOD

Wednesday 25th March

A

Clean
find 1rm

B

12min AMRAP
ME STOH 70/50
every time the bar goes down
30 Double unders
5 T2B
3 Power Cleans

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Daily WOD

Tuesday 24th March

Hang Snatch
4×3 @70%

B

EMOM – 5min
6 Pistol Squats (el)

C

2 Rounds
1 car park lap KB Carry 24
24 Goblet squats
24 KB Swings

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Daily WOD

Monday 23rd

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

B

“Diane”
21-15-9
Deadlifts 102.5/75

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Daily WOD

Friday 20th March

A

Clean complex
5 x 1 clean, 1 push press, 1 split jerk
Build to a max

EMOM – 5min
5 Pistol Squats (el)

3 rounds
400m row
10 HSPU
20 OH Walking lunges

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