Buy in:
200 Double Unders
Then
20 R.F.T
6 Power Cleans 60/40
8 Close Grip Bench press 40/30
10 Box Jump Overs 24/20"
Buy Out:
200 Double Unders
*One person works at a time
*Alternating movements
CrossFit Anarchy Bendigo |
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Partner up and share the load Buy in: 200 Double Unders Then 20 R.F.T 6 Power Cleans 60/40 8 Close Grip Bench press 40/30 10 Box Jump Overs 24/20" Buy Out: 200 Double Unders *One person works at a time *Alternating movements
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" Third Wheel WOD "
V1.5 Working in teams of 3 complete as many Rounds and Calories as possible 30 min AMRAP 6 Pull Ups 12 Single Arm KB Swings 22 Double Unders *2 Athletes are working through the AMRAP *One person works at a time *Resting athletes are responsible for 25/20 Calories on Rower before tagging back into the AMRAP " Third Wheel WOD "
V1.5 Working in teams of 3 complete as many Rounds and Calories as possible 30 min AMRAP 6 Pull Ups 12 Single Arm KB Swings 22 Double Unders *2 Athletes are working through the AMRAP *One person works at a time *Resting athletes are responsible for 25/20 Calories on Rower before tagging back into the AMRAP For Time:
30 Deadlifts 100/70 30 Squat Cleans 80/55 30 S20 60/40 30 Thrusters 40/30 30 Wall Balls 9/6 30 Burpees A) Back Squats
Build to a Heavy 5 Rep Set B) 5 R.F.T 5 Power Cleans 60/40 10 Front Squats 60/40 15 GHD Sit- Ups Queens Birthday WOD
Celebrating 92 years Partner up and share the load to complete the following for time: 92 Double Unders 92 T2B 92 Wall Balls 9/6 92 Pull Ups 92 Sit-ups 92 S2O 40/30 92 FR Lunges 40/30 92 Hang Power Cleans 40/30 92 Burpees 35 min Partner Dice AMRAP
Roll the Dice and complete the movement with your Partner (Sharing the load) 1= 10 Deadlifts 100/70 2 = 20 T2B 3 = 30 Wallballs 9/6kg 4 = 40 Sit Ups 5 = 50 Cal Row 6 = 60 Cal Bike A) OHS
Find a heavy 3 Rep Set B) 3 R.F.T 20 Russian KB Swings 24/16kg 20 WTD Box Step Overs 24/20" -24/16kg 20 OH Lunges 24/16kg A) Bench Press
Find a heavy 5 rep set B) 20-18-16-14-12-10-8-6-4-2 Pull Ups Burpee to a bar (out of reach) For Time:
20 Double Unders 20 Squat Cleans 60/40 15 GHD Sit Ups 40 Double Unders 15 Squat Cleans 70/45 15 GHD Sit Ups 60 Double Unders 10 Squat Cleans 80/55 15 GHD Sit Ups 80 Double Unders 5 Squat Cleans 90/60 15 GHD Sit Ups A) Handstand Progressions
+ Handstand Holds * Free Standing Handstand Holds * Handstand Walking B) 3 R.F.T 400m Run 12 HSPU (Choose ONE of the following Rope Climb option) *1 Legless Rope Climb * 2 Continuous Rope Climbs * 3 Single Rope Climbs * 6 Rope Pulls |
CategoriesArchives
May 2019
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