Find Your 1RM
18min
B) 10min AMRAP
5 Deadlifts 100/70kg
15 Russian KB Swings 24/16kg
25 Double Unders
CrossFit Anarchy Bendigo |
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A) Clean - Power or Full
Find Your 1RM 18min B) 10min AMRAP 5 Deadlifts 100/70kg 15 Russian KB Swings 24/16kg 25 Double Unders
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Masters League WOD 19.2
Online qualifierers 5 RFT 15 Box Jumps 24/20" 12 Push Press 50/35kg 9 T2B Masters League 19.1
12min AMRAP 12 Bar facing Burpees 9 Power Snatches 50/35kg 6 Bar Muscle Ups (hero) Scaling : Warrior: 40/30kg, Pull Ups Soldier : 35/25kg, Ring Rows A) Back Squats
Build to a heavy 3 Reps 15min B) 15min AMRAP of 50m KB Farmers Carry 24/16kg 20 KB Russian Twists 24/16kg 15 KB Swings 24/16kg 10 KB OH ALt Lunges 24/16kg 20min AMRAP
In pairs - YGIG 3 Box Push Ups / Push Ups / HSPU* 5 Ring Rows / Pull Ups / C2BPU* 7 Sit Ups / JKSU / GHD* 9 Box Step Ups / Box Jumps 20"/ Box Jumps 30"* 11 Air Squats / Jump Squats / DB Front Squat* *Choose your level based on ability A)EMOM x 10min
2 x Power Snatches T&G (use 1st 4 min to build to 70% of your 1RM) B) 3RFT 400m Run 25 R.KB Swings 32/24kg 15 K2E A) Front Squats
E90sec x 8 Rounds Build to a heavy 5 Rep Set B) 5 Max Effort Intervals of 2 min Work / 2 min Rest Air Bike 35/25 Cals record your interval times Cap 2 min |
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May 2019
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