Dumbbell Snatch @
22.5kg/15kg
25-20-15-10-5
Knee's to Elbow
*25-minute cap
CrossFit Anarchy Bendigo |
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A) Back Squats
5 x 5 (work-sets) Every 3-minutes B) 5 x 2-minute Rounds 50 DU's 10 Front Rack Lunges @ 50/35kg Max Effort Over Bar Burpees *Rest 1-minute between Rounds A) Skills
Complete 1 set every 2.30-minutes x 6 Sets 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean 1 Split Jerk B) 5-4-3-2-1 Clean & Jerk @ 80/50kg Rope Climbs A) Tabata
Hollow Rocks B) 20-minute AMRAP 5 Strict T2B 10 Overhead DB Lunges @ 22.5/15kg 15 Sit-ups 200m Run A) Deficit Deadlifts
B) 50 DU's 20 Front Rack Lunges @50/35kg 50 DU's 20 Back Rack Lunges @ 50/35kg 50 DU's 20 Front Rack Lunges @ 50/35kg 50 DU's EMOM X 21
1st minute: Cal Row 2nd minute: Wallballs @ 9/6kg 3rd minute: Burpees *Pick a sustainable number and maintain across all sets A) Split Jerks
Build to a heavy 1-RM. 18-minutes B) 7-minute AMRAP 1 Clean & Jerk @80/50kg 1 L-sit Pull-up *Increase the L-sit Pull-ups by 1 rep each round Working in Pairs complete for time:
50 Burpees 10 Rope Climbs 40 Burpees 8 Rope Climbs 30 Burpees 6 Rope Climbs 20 Burpees 4 Rope Climbs 10 Burpees 2 Rope Climbs *100 Cal Bike/Row Buy-in and Cash-out A) Back Squats
Build to a heavy 5-RM B) 12-minute AMRAP 5 Front Squats @ 80/55kg 7 Box Jumps @ 30/24' 9 HSPU For Time:
21 Power Snatch @ 40/30kg 21 Pull-ups 42 Sit-ups 15 Power Snatch @ 50/35kg 15 C2B Pull-ups 30 Sit-ups 9 Power Snatch @ 60/40kg 9 BMU 18 Sit-ups A) Split Jerks
2 Reps x 6 Sets (Increase Load) B) For Time: 30/25 Cal Bike ' Grace ' (30 Clean & Jerks @ 60/40kg) A) Front Squats
3 Reps x 7 Sets E90 seconds *Increase Load B) 15-minute AMRAP 21 DU's 15 Thrusters @ 35/25kg 9 Rope Pull-ups PARTNER WOD
*YGIG Style Share the load and complete: 50-40-30-20-10 Cal Row Wallballs @9/6kg 25-20-15-10-5 T2B Power Cleans @ 70/45kg A) Jerk Balance
6 sets x 3 reps Every 2-minutes B) 3 x 4-minute Rounds 400m Run 20 Push-ups Max Effort Clean & Jerks @ 70/45kg 1 -minute rest after each round *Record total reps of Clean & Jerks For time:
75 Wallballs 9/6kg 75 Ring-rows 50 Wallballs 9/6kg 50 Pull-ups 25 Wallballs 9/6kg 25 C2B Pull-ups *25-minute cap 30-minute Partner AMRAP
YGIG Style 10 DB Snatch @ 22.5/15kg 10 DB Single arm Hang clean & Jerk @ 22.5/15kg 10 Box Jump Overs 24/20' *Buy in: 2000m Row A) Front Squats
5 x 5 Work-sets Every 3 minutes x 5 sets B) 21-15-9 C2B Pull-ups Deadlifts @ 100/70kg |
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May 2019
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