| CrossFit Anarchy Bendigo |
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400m Run
20 T2B 10 Cleans 60/40kg 400m Run 20 T2B 8 Cleans 70/45kg 400m Run 20 T2B 6 Cleans 80/50kg 400m Run 20 T2B 4 Cleans 90/55kg (30 min cap)
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A) Push Jerks 5 x 2 Reps Build to a 2-RM B) EMOTM X 5 1 Push Jerk @ 2-RM wight C) 21-15-9 S20 50/35kg C2B Pull Up  For Time: 10 Pistol Squats 10 Box Jumps 24/20" 10 Deadlift 100/70kg 12 Pistol Squats 12 Box Jumps 24/20" 12 Deadlifts 100/70kg 14 Pistol Squats 14 Box Jumps 20/24" 14 Deadlift 100/70kg 16 Pistol Squats 16 Box Jumps 24/20" 16 Deadlifts 100/70kg  25 min AMRAP
30 Burpees 30 Snatch 40/30kg 30 Burpees 30 Snatch 50/35kg 30 Burpees 30 Snatch 60/40kg 30 Burpees Max Reps Snatch 70/45kg
For Time:
1 Legless Rope Climb 40 Wall Balls 400m Run 2 Legless Rope Climb 30 Wall Balls 400m Run 3 Legless Rope Climbs 20 Wall Balls 400m Run 4 Legless Rope Climbs 10 Wall Balls 400m Run (30 min Cap) 
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Working in pairs share the load and complete for time: 300 Sit-Ups 150 KBS 24/16kg 75 T2B 200 Sit-Ups 100 KBS 24/16kg 50 T2B 100 Sit-Ups 50 KBS 24/16kg 25 T2B EMOTM = 3 Burpees  Every 3 minutes x 10 sets 3 x Front Squats @ 80-85% 1 - RM 15 Back Extensions   25 min AMRAP 10 Pull-Ups 20 DB Snatch 22.5/15kg 30 Sit-Ups 400m Run  For Time: 15-12-9-6-3 Push press 60/40 kg 5-4-3-2-1 Rope Climbs  A) OH Squat (Work sets) 3 - 3 - 3 Snatch Drops (W/sets) 3 - 3 - 3 B) For Time: 12-9-6-3 Squat Snatch 60/40kg HSPU   'Hero Wod ' WES ' U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ 800m Run. 14 R.F.T 5 Strict Pull-Ups 4 Burpee Box Jumps 20/24" 3 Cleans 85/55kg Then 800m Run   Working with a partner, complete for time: 50 Back Squats 80/55kg 40 T2B 30 Cal Bike 50 Front Squats 60/40kg 40 T2B 30 Cal Bike 50 OH Squats 40/30kg 40 T2B 30 Cal Bike   A) 3 - 2 - 1 Weighted Dips Weighted Pull-Ups (Super-set both exercises) B) 3 R.F.T 50 DU's 15 S2O 60/40kg   A) Back Squats 5 Sets x 10 Reps (Increase Load) B) 9- minute AMRAP 5 Deadlifts 120/85kg 10 over bar Burpees   A) Snatch High Pulls E2MOT2M X 5 3 reps 5 R.F.T 5 Power Snatch 50/35kg 200m Run   For Time: 100 OH Lunges 20/15kg 50 Wallballs 9/6kg 25 Pullups 10 Rope Climbs 25 Pullups 50 Wallballs 9/6kg 100 OH Lunges 20/15kg   30 min Partner AMRAP
YGIG one person works at a time 100 Cal Row 80 DB Snatches 22.5/15kg 60 T2B 40 GHD Sit Ups 20 BMU For Time: 30 Cleans 70/45kg 100 Double Unders 30 HSPU 100 Double Unders 30 Cleans 70/45kg   A) Deadlift 5 x 10 Reps Worksets B) 30-20-10 Wall Balls 9/6kg Box Jumps 24/20"   30 mins of Running Every 800m stop and complete 50 Russian Twists 9/6 *Workout starts with 50 Russian Twists   A) Snatch Pull 5 x 5 B) 7 x 1 min rounds 10 OB Burpees Then Max effort Power Snatches in remaining time 40/30kg *Rest 1 min between rounds   EMOM X 30 1st min = Push Press (60/40) Aim for 5+ Reps 2nd min = GHD Sit Ups 3rd min = Rope Pull Ups *Treat this EMOM as a strength session. Increase Load/Add weight to upscale   "The Third Wheel" Working in teams of 3 Partner 'A & B' alternate movements while partner 'C' on Rower 3 Continuous Rope Climbs 6 Hang Squat Cleans 70/45kg 9 Box Jump Overs 24/20" *3rd person completes 20 Cal Row then tags in   A) Jerks 3 Reps E90sec x 7 sets B) 10 min AMRAP 1 HSPU 2 OH Lunges (20/15kg) 3 HSPU 4 OH Lunges etc..   |
