EMOTM X 6 min
3 reps
B) 12 min AMRAP
2,4,6,8,10,12...Reps etc
C2B Pull Ups
Alt Pistol Squats
100m Run
CrossFit Anarchy Bendigo |
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A) Hang Snatch
EMOTM X 6 min 3 reps B) 12 min AMRAP 2,4,6,8,10,12...Reps etc C2B Pull Ups Alt Pistol Squats 100m Run
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A) Push Press
EMOTM x 6 mins 5 Reps @ 75% of 1RM B) WOD Up Summer Jam #5 EMOTM for as long as you can, up to 13 min: 1. 4 Deadlifts 4 Push Ups 90/55kg 2. 8 Deadlifts 8 Push Ups 3. 12 Deadlifts 12 Push Ups 4. 4 Deadlifts 4 Push Ups 65/105kg 5. 8 Deadlifts 8 Push Ups 6. 12 Deadlifts 12 Push Ups 7. 4 Deadlifts 4 Push Ups 75/120kg 8. 8 Deadlifts 8 Push Ups 9. 12 Deadlifts 12 Push Ups 10. 4 Deadlifts 4 Push Ups 85/135kg 11. 8 Deadlifts 8 Push Ups 12. 12 Deadlifts 12 Push Ups 13. Tie break AMRAP push-ups A) Back Squat
EMOTM x 6 mins 3 Reps @ 80% B) WOD Up Summer Jam #3 21-15-9 RFT of Box Jump 24/20" Wall Balls 9/6kg 5 min cap At 6 min mark Athletes move straight into C) WOD Up Summer Jam #4 30 OH WB Lunges 9/6kg 20 Air Squats 90 Double Unders 4 min cap |
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May 2019
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