For time of:
Back Squats
Power Snatch
BMU/C2B/Pull Ups
*Choose a weight approx 75% of your 1RM to complete each movement
CrossFit Anarchy Bendigo |
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10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
For time of: Back Squats Power Snatch BMU/C2B/Pull Ups *Choose a weight approx 75% of your 1RM to complete each movement
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Card Game 4 Teams Hearts = S2O 50/35kg Diamonds = Chins Clubs = Full Cleans 50/35kg Spades = T2B Face Cards = 15 Tyre Flip Jump Thru Joker = 60 Cal Team Row (15 each) A) Front Squats
EMOTM x 10mins 5 Reps B) Complete for time: 21 - 15 - 9 Strict Chin Over Bar Front Rack Lunges 50/35kg A) Bench Press
EMOTM x 10min 5 Reps B) Against the clock Perform 3 x 6min Rounds of Run 400m In remaining time AMRAP of 10 Wall Bridges 10 Dips 10 Sit Ups Rest 2 Min between rounds Score = Total Reps (30 per round) 'DIRTY 1/2 DOZEN'
6 RFT 6 Clusters 50/35kg 6 C2B Pull Ups 6 Burpee Box Jumps 24/20" 6 Full Snatches 50/35kg 6 T2B 6 Russian KB Swings 32/24kg 30 Min Time Cap 0.00 - 16.00 Min
WOD 1 Partner Up EMOTM 20 Mins 5 Deadlifts 100/70kg 15 Push Ups 1st Min Partner A completes 5 Deadlifts While Partner B completes 15 Push Ups Then Swap for the second minute Rest 4 min 20.00 - 34.00 Min WOD 2 Partner Up 12 Min AMRAP Ladder 2, 4, 6, 8, 10 Reps Hang Cleans 70/45kg Wall Bridges Strict Chins In your pairs, share the load One person works at a time to complete each exercise starting at 2 Reps and increasing by 2 each round. Forty Friday
Complete for time 40 Box Jump Overs 24/20" 40 Pull Ups 40m OH Lunge 20/15kg 40 Bar Dips 40 Double Unders 40 K2E 40 Wall Balls 9/6kg 40 GHD Sit Ups 40m Burpee Long Jumps 40 Cal Row A) Power Cleans
E2MOT2M 3 Reps x 7 Sets 14 Min B) Complete for time 21 - 15 - 9 - 15 - 21 Deadlifts 90/65kg Burpees Benchmark girl 'Barbara'
5 RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest precisely 3min between each round. A) Strength/Skills
20mins B) Partner Up and Share the Load 20 min AMRAP 15 Dips 8 Power Cleans 60/40kg 15 Sit Ups Resting Partner Runs 200m 3 x 5 Min Rounds for Max Reps
'FGB Style' Double Unders Russian Twists 9/6kg KB Swings 24/16kg GHD Sit Ups Burpees *Rest 1min between rounds 'Incredible Hulk'
5 Deadlifts50/35kg 5 Hang Power Cleans 50/35kg 5 Front Squats 50/35kg 5 Push Press 50/35kg 5 Back Squats 50/35kg In teams of 3-4
0.00-15.00 min AMRAP 15 15 Cal Row - Each person must complete 60 Box Jumps 24/20" 50 Pull Ups 40 GHD Sit Ups Rest 1min 16.00-28.00 min AMRAP 12 200 Double Unders 40 DB Snatch 25/15kg 30 T2B 20 Deadball Cleans 65/45/30kg Rest 2min's 30.00-39.00 min AMRAP 9 Max 200m Sprints While team mates hold plank *10 Burpee penalty for breaking plank before you run your next 200m Rest 1min 40.00-44.00 min AMRAP 4 M.E G2O 60/40kg A) Front Squats
3 Reps x 5 Sets Work Sets 18 Min B) Burpee & Thruster 40/30kg Ladder Rest 3 min then: Burpee & Deadlift 90/60kg Ladder For the ladder patter: 1st min = 1 Rep of each exercise 2nd min = 2 Reps of each exercise 3rd min = 3 Reps of each exercise etc.....continuing as long as you are able Record the total number of minutes completed for both ladders 'CHIPPEN 500'
Complete for time 50 Double Unders 50 Sit Ups 50 OH Walking Lunge 24/16kg KB 50 KB Swing 24/16kg 50 Wall Balls 9/6kg 50 Russian Twist 24/16kg 50 Box Jump Overs 24/20" 50 T2B 50 Pistol Squats Alt 50 GHD's |
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May 2019
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