CrossFit Brisbane

For time:- 

5 rounds
5 hang Squat Clean 20kg db
5 pullups

then … run 800m … then …

5 rounds
5 hang squat clean 20kg db
5 pullups

Note that it is a squat clean, meaning that you catch in a full squat

Strength Session
“CrossFit Total”
Back Squat, best of 3 reps
Press, best of 3 reps
Deadlift, best of 3 reps

Met Con Workout (WOD)
For time:
75 Push-ups
50 Sumo-deadlift high-pull, 40kg
40 Ring Dips
30 Weighted Pullups, 10kg
25 Handstand Push-ups

Sub incline pike pushups for HSPU, if req’d

Strength/Skills
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Met Con Workout (WOD)
“Modified Fight Gone Bad!”
Four rounds for total reps of:
Wall-ball
KB Swing
Knees 2 Elbows
Push-press
Ring Row

1 min per station, 1 min rest between stations

O-Lift Session
Power Snatch, 5×2
Clean & Jerk, 5×2
Snatch Squat, 5×3
Flat Foot Clean Pulls, 5×5

Strength/Skills Session
Press/Push Press/Push Jerk, 3-3-3 reps x 4 sets (increment each set)
Back Squat 7×3 (aim for max triple on set 5, then back off 10%)
Superman holds x 3

Met Con Workout (WOD)
Three Rounds For Time Of:
10 Burpees
20 Sumo Deadlift High Pull, 40kg
30 Box Jump
20 Pullups
10 Hand Stand Push Up

O-Lift Session
Snatch, 5×3 (85% best snatch)
Power Clean, 3×3 (80% best clean)
Rack Jerk, 3×3 (85% best jerk)
Back Squat, 5×5
Clean Pulls, 4×5

Top effort by Angie in her first grace attempt.  I think she deserves extra points for the shoulder bruising:-)

If the video is not showing up you need the Adobe Flash player to be installed. The flash player is free and is available for download from Adobe. Click here to install it.

Strength/Skills Session
Power Snatch, 3×3
Clean & Jerk, 3×3
Front Squat, 3×5
Snatch Pulls, 3×5

Met Con Session (WOD)
For Time:-
50 Push Press 20kg
20 Knees to elbows
50 lunge walk
20 pullups
100 DU
50 situps
20 Push Press 20kg
50 pushups
20 lunge walk
100 DU
50 Push Press 20kg
20 vups
50 lunge walks
20 pullups
100 DU

If the video is not showing up you need the Adobe Flash player to be installed. The flash player is free and is available for download from Adobe. Click here to install it.

Strength/Skills Session
Deadlift (or Pulls) 7×3 (increment weight accross sets, hit PB on set 5, drop 10% for last 2 sets)
Front Squat 3×5 (increment and aim for a 5 rep max on the 3rd set)
Push Press 3×5 (hold same weight accross all sets)

Met Con Workout
Four rounds for time of:
30 One Arm Kettlebell swings 24kg (swap arms each round)
30 abmat situps
30 Lunge Walk
30 Knees to Elbows

O-Lift
Power Snatch, 5×3
Clean & Jerk, 5×3
Front Squat, 5×5
Snatch Pulls, 5×5

“After the cheers have died down and the stadium is empty, after the headlines have been written and after you are back in the quiet of your room and the championship ring has been placed on the dresser and all the pomp and fanfare has faded, the enduring things that are left are: the dedication to excellence, the dedication to victory, and the dedication to doing with our lives the very best we can to make the world a better place in which to live.”
 - Vince Lombardi