A) Strength 15 mins
DEADLIFT
5,5,3,3,1,1
B) 5 Rounds For Time Of:
12 Deadlifts 50/30kg
9 Hang Cleans 50/30kg
6 Push Jerks 50/30kg
CrossFit Anarchy Bendigo |
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A) Strength 15 mins DEADLIFT 5,5,3,3,1,1 B) 5 Rounds For Time Of: 12 Deadlifts 50/30kg 9 Hang Cleans 50/30kg 6 Push Jerks 50/30kg
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CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thruster 45kg/30kg 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. Castro did not fail to disappoint.... CrossFit Games Open Workout 13.5: 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. Please watch the clip below for the standards... "We all have a story, a different path that has led us into the world of CrossFit. For some it's about fitness, for others it's about overcoming a fear of what they thought they could not do. Whatever your reason is, anything is achievable with hard work, consistency and time. Set goals and remain focused on achieving them. SKILLS - 10 MINUTES "WORK A WEAKNESS" WOD 5 ROUNDS FOR TIME 20 Box Jumps 24"/20" 15 Deadlifts 70kg/50kg 10 GHD Situps "HEAVY FRAN ON CRACK" 21-15-9 Thrusters 50kg/35kg Pullups Every minute on the minute perform 5 Burpees. Start with 5 burpees. And if todays WOD wasn't enough for our Open competitors.. here is a little teaser from The Man himself.. Mr Castro.. "They're going to have to feel pain that they've never felt before...it's going to be a bloodbath.." Dave Castro |
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May 2019
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