CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

10 x Broomstick dislocates

10 x Broomstick OH Squat

Burgener warm up with coach

Squat Snatch technique with coach

Strength

Hang Snatch (5 min EMOM x 1 rep)

Fitness

*after each Hang Snatch perform 1 x OH Squat

Squat Snatch (5 min EMOM x 1 rep)

Metcon

Metcon (Time)

ANZAC DAY Hero WOD

‘Wood’

5 Rounds FT

Run 400m

10 x Burpee Box Jump

10 x SDHP 40/30

10 x Thruster 40/30

Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23rd 2011, in Hemland Province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

Med Ball Clean technique

with coach

5 mins to build to a Clean weight

Strength

Hang Clean (E2M x 2)

Fitness

Perform 1 hang clean followed by 1 front squat (x 2 E2M)

5 Rounds

Squat Clean (E2M x 2 reps)

Performance

5 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

9 min AMRAP

9 x Hang Cleans 30/20

9 x Step Ups/Box Jumps

9 x Knee Raises/K2E

Performance

9 min AMRAP

9 x Power Clean 50/35

9 x Box Jump

9 x T2B

Finisher

Metcon (No Measure)

TABATA 4 mins

20 sec on 10 sec off

Dead Hang

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

12 Air Squat

12 Walking Lunges

3 Rounds

5 mins to warm up to a back squat weight

Metcon

Metcon (Time)

Fitness

E4M

10 x Goblet Squat 20/16

Row 200m

4 Rounds

Performance

E4M

5 x Front Squat 40/30

Row 200m

4 Rounds

Strength

Back Squat (E4M x 3 Reps)

6 Rounds

Perform Pistol progressions after each back squat

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

10 x Broomstick shoulder dislocates

10 x Broomstick OH squats

Burgener Warm Up with coach

5 mins to build to a Snatch weight

Strength

Hang Snatch (E2M x 2 reps for 5 rounds)

Perform 1 x Snatch high pull 1 x hang Snatch followed by

1 x OH Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

10 min AMRAP

Run 200m

5 x SDHP 40/30

10 x Burpee

15 x Push Press 40/30

Performance

10 min AMRAP

Run 200m

5 x SDHP 50/40

10 x Burpee

15 x Push Press 50/40

Finisher

Metcon (No Measure)

TABATA 4 mins

20 sec on 10 sec off

HB Hold

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

Run 200m

10 x KB Russian Swing

10 x KBSDHP

2 Rounds

5 mins to warm up to Deadlift weight

Strength

Deadlift (E4M x 5 reps)

Deadlift is at 60% to 70% of 1RM

5 x Strict Pull Ups after each set of Deadlifts.

Pull-ups (5 x 5)

Add weight if needed

Bands are allowed

Metcon

Metcon (Time)

Fitness

9,7,5,3,5,7,9 Unbroken

wallballs

Knee Raises/V-Sits

Performance

9,7,5,3,5,7,9 42.5/30 UB

thrusters

T2B

Warm Down