5 x 5 Work Sets
15 mins
B) 5 RFT
10 C2B Pull Ups
15 Sit Ups
20 OH Lunges 20/15kg
CrossFit Anarchy Bendigo |
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A) Clean and Jerks
EMOM x 5 Reps (Warm up Sets) EMOM x 5 Reps at 85% of 1RM (work sets) B) 12min AMRAP 10 SDLHP 40/25kg 10 S2O 40/25kg 30 Double Unders CrossFit Games Open WOD 17.1
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes 5 RFT
400m Run 2 Continuous Rope Ascents 10 Bench Press 60/40kg EMOM x 24min
1st min = Wall Ball Shots 9/6kg 2nd min = T2B 3rd min = Air Bike Cals Perform as many Reps as possible in each minute Record your lowest scores for each movement Complete as many Reps as possible in 17 minutes
50 Box Jumps 24/20" 30 Snatches 30/20kg 40 Box Jumps 24/20" 25 Snatches 40/30kg 30 Box Jumps 24/20" 20 Snatches 50/35kg 20 Box Jumps 24/20" 15 Snatches 60/40kg 10 Box Jumps 24/20" AMRAP in remaining time Snatches 70/45kg 'Flippin' CrossFit
Working in teams of 3-4 Share the load to complete 50 Squats 50 Push Ups 50 Wall Balls 50 Burpees 50 Plate G2O 100 Cal Row *2 out of 3 Team members must land a bottle flip to move on to the next exercise. *One team member must be riding the Air Bike at all times - swap every 15 cals A) Snatch Singles
1 Rep EMOM x 5min @ 70% 1 Rep EMOM x 5min @ 75% 1 Rep EMOM x 5min @ 80% 1 Rep EMOM x 5min @ 85% B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OHS 40/30kg HSPU 15min Cap 400m Run
9 Rope Climbs 10 GHD Sit Ups 400m Run 6 Rope Climbs 20 GHD Sit Ups 400m Run 3 Rope Climbs 30 GHD Sit Ups Partner up and share the load
For time: 800m Run (200m each Alt) Then 8 Rounds alternating of 3 Squat Cleans 60/40kg 6 Burpess over the Bar 9 Box Jump Overs 24/20" 800m Run (200m each Alt) Then 6 Rounds alternating of 3 Squat Cleans 60/40kg 6 Burpess over the Bar 9 Box Jump Overs 24/20" 800m Run (200m each Alt) Then 4 Rounds alternating of 3 Squat Cleans 60/40kg 6 Burpess over the Bar 9 Box Jump Overs 24/20" Complete for time
60 Push Ups 50 Pull Ups 40 S2O 30 C2BPU 20 HSPU 10 BMU *Perform 30 DU before each new movement A) Back Squat
5 x 5 Work Sets 18mins B) 10min AMRAP 3, 6, 9, 12, 15, 18........etc reps Power Clean 60/40kg Wall Ball Shots 9/6kg A) EMOTM x 10
Snatch Complex 1 x Hang Power Snatch 1 x Power Snatch 1 x Snatch Drop 1 x OH Squat B) 10min AMRAP 5 Squat Snatch 50/35kg 10 Deadlift 50/35kg 15 T2B C) EMOTM x 10 50m Run Max Effort Burpees A) Rope Climb Skills
15min B) Hero WOD 'BREHM' For time 10 Rope Ascents 20 Back Squats 100/70kg 30 Handstand Push Ups 40 Calorie Row Chipper for time
200m Run 40 Box Jumps 24/20" 200m Run 40 KB Swings 24/16kg 200m Run 40 Wall Ball Shots 9/6kg 200m Run 40 Sit Ups 200m Run 40 OHW Lunge 24/16kg 200m Run 40 T2B |
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May 2019
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