Build to a heavy 7 rep set
15 Min Cap
B) 21-15-9 R.F.T
SDLHP 40/30kg
Bar Facing Burpees
12 Min Cap
CrossFit Anarchy Bendigo |
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A) Deadlifts
Build to a heavy 7 rep set 15 Min Cap B) 21-15-9 R.F.T SDLHP 40/30kg Bar Facing Burpees 12 Min Cap
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20 Min AMRAP
Parter ' A ' Runs 200m while Part ' B ' completes 1 round of: 5 S20 50/35kg 10 T2B 20 Lunges Anzac Day WOD - Lest We Forget Working together in 4 platoons - Complete the following for time: 150 Cal Row to the shore (Max 10 Cal each) 1km Pack Run (With 10kg Plate) 200m Commando Crawl (20m each pass) 150 Wall Balls ( Grenade Launches) (Max 10 each) 400m Fireman/Farmers Carry 150 Strict Chin Ups 200m Tyre Flips (Share Load) 1km Stretcher Carry (2 x 30kg Barbells) A) Strict Press
1 x 3 Reps at 70% 1 x 3 Reps at 80% 3 x 3 Reps at 90% B) 21-15-9 HSPU Toes to Bar Bar Dips Working In Pairs - Complete For Time *100 Cal Bike Buy In 15 Rounds- Alternating Movements 10 DB Clean & Press 22.5kg/15kg(5ea Arm) 10 GHD Sit-Ups 10 OH DB Lunges 22.5kg/15kg *100 Cal Row Buy Out M/F = 100Cals M/M = 120Cals F/F = 80Cals A) Power Cleans
Build to a heavy 3 rep set 15 Min B) 10 min AMRAP of 3 Rope Ascents 10 Deadlifts 100/70kg 30 Double Unders For Time
600m Run 15-12-9 Reps Power snatches 30/22.5kg Box Jumps 24/20" 400m Run 12-9-6 Power Snatches 40/30kg Box Jumps 30/24" 200m Run 9-6-3 Power Snatches 50/35kg Box Jumps 36/30" EMOM X 20 **
3 Back Squats 5 T2B 7 Push Ups Choose Your Back Squat Load All Work Above Must Be Completed Each Minute A) Strict Press
1 Set of 5 @ 65% 1 Set of 5 @ 75% 3 Sets Of 5 Reps @ 85% 1-RM B) 21-18-15-12-9-6-3 HSPU Pull-Ups A) Deadlift
5 Sets x 5 Reps Increasing Load B) 15 min AMRAP 5 Power Cleans At Body Weight On Bar 15 Sit Ups 25 Air Squats In Teams Of 3
Partner A runs 400m While Partner B & C Alternate Movements: 5 Snatches 50/35kg 10 Cal Bike 15 Wallballs 9/6kg Complete For Time:
30-27-24-21-18-15-12-9-6-3 Double Unders 10-9-8-7-6-5-4-3-2-1 Strict Pull ups/Chin Ups 3-3-3-3-3-3-3-3-3-3 Touch & Go Power Clean 80/50 Part A)
Hand Stand Push up Progressions: Find Your 1 RM Strict Press Part B) 1 Attempt At: Max Effort Handstand Hold Rest 2 Mins Max Effort Strict Handstand Push Ups Rest 2 Mins Max Effort Kipping Handstand Push Ups A) Strength:
Find Your 1 Rep Max Back Squat B) 3 R.F.T 400m Run 15 S20 40/30 15 Bar Facing Burpees 15 Min Cap 3 Cubed - Partner WOD
Share the load to complete each round 3 R.F.T: 25 Ring Dips 25 GHD 25 HSPU Rest 1 Min 3 R.F.T 800m Run 42 KBS 24/16kg 24 C2B Pull ups Rest 1 Min 3 R.F.T 30 Front Squat 60/40kg 30 Lunges 60/40 30 Cals Bike Card Game
"Heavy Deck" v2.0 -20mins for Max Cards Club Cards = Deadlift 120/85 Spade Cards = Deadlift 120/85 Heart Cards = Push Ups x2 Diamond Cards = Push ups x2 Royal = 50m Bear Crawl Joker = 30 Cals Rower 10 Rounds for Time
200m run 6 Hang Power Clean 40/30 6 Box Jumps 24/20 6 Push Preses 40/30 6 Sit Ups 6 Pull-Ups 6 Russian KB Swings 24/16 3 x 7 min EMOMs
1st 7 min = 20 DU + 5 BW back squats Rest 1 min to change 2nd 7 min = 15 DU + 10 wall balls 9/6kg Rest 1 min to change over 3rd 7 min = 10 DU + 15 O/H Jumping lunges 9/6kg |
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May 2019
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