5 RFT
400m Run
20 T2B
10 HSPU
400m Run
20 T2B
10 HSPU
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A) Squat Cleans
5 x 3 Reps (Worksets) B) 9-minute AMRAP 3 Wallballs @ 9/6kg 3 Deadlifts @ 100/70kg 6 Wallballs @ 9/6kg 6 Deadlifts @ 100/70kg etc.... A) Bench Press 5 x 5 (Worksets) B) 15-minute AMRAP 5 Strict Chin-ups 10 Push-ups 15 Sit-ups   HERO WOD 'Walshy 142' In memory of Leith Walsh who was in the Military and passed away unexpectedly on the 2nd Jan 2019. He was an avid CrossFitter and qualified CrossFit Coach. He is survived by his wife and 4 year old daughter. “Walshy 142” 71 Back squats 40/30 kg *taken from ground Then 3 Rounds of: 800 m weighted run (10kg - can use DB, KB or plate etc) 20 x snatch 40/30 kg 19 x KB Swing @ 24/16 kg Then 71 Back Squats 40/30 kg *taken from the ground Significance to Walshy; • 142 kg was his final PB Back Squat, hence total Back Squat REPS = 142. • 3 rounds to represent the 3 CrossFit Boxes he coached at • The carrying the 10kg weight on the run for the burden he carried and was trying to remove. • 800 m x 3 rounds = 2.4 km; the distance he ran each year for his Military PFT • 20 and 19 reps represent the year he left us • Snatch movement for his love of Oly Lifting • 40 kg to represent the age he would be turning on the 25th of Jan 2019 • Kettle Bell Swings were his favourite CrossFit movement  ' Australian Day Partner WOD '
100m Burpee Long Jumps 80 Cals Rower 60 Deadlifts @ 80/55kg 40 HSPU 20 BMU *Start each movement with a 200m Run Each **Perform in any order but you must complete all reps before moving to the next exercise EMOM X 24 1= 5 Squat Roll Backs @ 15/10kg 2 = 10 GHD Sit-ups 3 = 15 RKBS @ 24/16kg 4 = 20 Russian Twists @ 15/10kg   A) Power Clean
Build to a heavy 1- Rep Max B) 21-15-9 Hang Clean & Jerk @ 40/30kg Bar Facing Burpee 5 RFT 40 DU's 30 Alt Lunges 20 T2B 10 Back Squats (Bodyweight on Bar)   A) Snatch Build to a heavy 2-Rep Max B) 8-minute AMRAP 8 Pull-ups 8 Deadlifts @ 100/70kg  A) Front Squats 5 x 3 Work-Sets B) 3 RFT 200m Run 30 Wallballs @ 9/6kg 15 Ring Push-ups   REST DAY!! Make sure you all get enough sleep....Zzzz...  Partner up YGIG Style Buy In: 2000m Row Then, 20 RFT 8 DB Single-arm Hang Clean & Jerk @ 22.5/15kg 8 TTB Buy Out: 200 DB Overhead Lunges   A) Deadlifts 5 Sets x 5 Reps (Work-sets) B) 3 RFT 3 Rope Climbs 10 S.D.L.H.P @ 40/30kg 15 Box Jump Overs @ 24/20'   For Time: 400m Run 25 Push-ups 50 KB Goblet Squats @ 24/20kg 400m Run 25 Push-ups 50 Russian KBS @ 24/20kg 400m Run 25 Push-ups 50 KB Lunges @ 24/20kg  EMOM X 28 1st Minute: 2 Power Snatch 2nd Minute: 3 Bar Muscle Ups 3rd Minute: 6 Barbell Bicep Curls 4th Minute: 10 TTB *Self Select Weight **Emphasis is on Excellent form   A) Back-Squats 5 Reps E90sec x 10 Sets (Increase Load) B) 5 R.F.T 25 Sit-ups 20 Wallballs @ 9/6kg 15 Push-ups 10 Push Press @ 50/35kg (20-minute Cap)   A) Power Cleans Find a heavy 3-Rep Max (15-minutes) B) For Time: 25 DU's 25 Deadlifts @ 60/40kg 50 DU's 20 Deadlifts @ 80/55kg 75 DU's 15 Deadlifts @ 100/70kg 100 DU's 10 Deadlifts @ 120/85kg   30-minute AMRAP Partner A completes 1 Rope Climb 3 HSPU 5 Thrusters @ 40/30kg 7 Bar Facing Burpees While, Partner B completes 50 DU's   EMOM X 28 1: 6 S20 2: 6-10 TTB 3: 6 Bent Over Rows 4: 6-10 GHD Sit-ups *Self select weights/Reps   A) Squat Snatch Build to a heavy 3 Rep Set *15 Minutes B) 3 R.F.T 30 Box Jumps @ 24/20' 40 KBS @ 24/16kg 50 M Overhead Lunge walk with KB @ 24/16kg *20-minute Cap   |