CrossFit Steam AU – CrossFit

Warm-up

(No Measure)

2 rounds

200m run

5 wall balls

5 pull-ups

Metcon

Metcon (Time)

Fitness

Partner WOD

50 ring rows

400m run

42 wall balls

800m run

42 wall balls

400m run

50 ring rows

Performance

HERO WOD

DANIEL

50 pull-ups

400m run

21 thrusters 40/30

800m run

21 thrusters

400m run

500 pull-ups

CrossFit Steam AU – CrossFit

Warm-up

(No Measure)

3 rounds

single leg deadlifts 6x each side

10x Hollow Rocks

10x Super Man Rocks

30 Second Goblet Squat

5min to warm up Deadlift

STRENGTH

Metcon (Weight)

Fitness

EMOM 15mins

1st 3rep Deadlift

2nd 10x Superman raises

3rd 6x each side hover lunge

Performance

EMOM 15mins

1st 3rep Deadlift

2nd 10x Superman raises

3rd 6x each side weighted pistol

Metcon

Metcon (AMRAP – Reps)

Fitness

against 2min clock

200m run

max push-ups

4 rounds

Performance

against 2min clock

200m run

max HSPU

4 rounds

CrossFit Steam AU – CrossFit

Warm-up

(No Measure)

5 min AMRAP

10m walking hurdles

10m walking lunge

20 Shoulder bridges

3 x 30 sec holds Russian Baby Maker

30 sec rest between each set

5min warm-up back squat

STRENGTH

Metcon (Weight)

E3M

5 x Back Squat

5 Rounds

Metcon

Metcon (AMRAP – Rounds)

Fitness

E4M 16 minutes

5x ring rows

5x push-ups

5x air squats

200m row

Performance

E4M 16 minutes

5x pull-ups

10x push-ups

15x air squats

200m row

CrossFit Steam AU – CrossFit

Warm-up

(No Measure)

200m run

20 Air Squats

10 KB Russian swings

10 Sit ups

5 min to set up WOD and warm up on working weight

Metcon

Metcon (Time)

Fitness

4 rounds

10x KB SDHP 24/16

200m run

1min rest

10x V-Sits

200m run

1min rest

10x Goblet squats 24/16

200m run

1min rest

Performance

4 rounds

10x SDHP 45/30

200m run

1min rest

10x T2B

200m run

1min rest

10x Front Squats 45/30

200m run

1min rest

CrossFit Steam AU – CrossFit

Warm-up

(No Measure)

20 x Shoulder Dislocates

Burgener Warm-up

5min to build to snatch weight

STRENGTH

Metcon (Weight)

Fitness

EMO2M for 20 minutes

1x Snatch High Pull

1x Hang Snatch

Performance

EMO2M for 20 minutes

1x Snatch High pull

1x Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

18min AMRAP

400m run

9x OHS

6x burpees

Performance

18min AMRAP

400m run

9x OHS 45/30

6x Burpee Bar Touches