Build to a heavy
2-Rep Max
B) 8-minute AMRAP
8 Pull-ups
8 Deadlifts @ 100/70kg
CrossFit Anarchy Bendigo |
|
0 Comments
Partner up
YGIG Style Buy In: 2000m Row Then, 20 RFT 8 DB Single-arm Hang Clean & Jerk @ 22.5/15kg 8 TTB Buy Out: 200 DB Overhead Lunges A) Deadlifts
5 Sets x 5 Reps (Work-sets) B) 3 RFT 3 Rope Climbs 10 S.D.L.H.P @ 40/30kg 15 Box Jump Overs @ 24/20' For Time:
400m Run 25 Push-ups 50 KB Goblet Squats @ 24/20kg 400m Run 25 Push-ups 50 Russian KBS @ 24/20kg 400m Run 25 Push-ups 50 KB Lunges @ 24/20kg EMOM X 28
1st Minute: 2 Power Snatch 2nd Minute: 3 Bar Muscle Ups 3rd Minute: 6 Barbell Bicep Curls 4th Minute: 10 TTB *Self Select Weight **Emphasis is on Excellent form A) Back-Squats
5 Reps E90sec x 10 Sets (Increase Load) B) 5 R.F.T 25 Sit-ups 20 Wallballs @ 9/6kg 15 Push-ups 10 Push Press @ 50/35kg (20-minute Cap) A) Power Cleans
Find a heavy 3-Rep Max (15-minutes) B) For Time: 25 DU's 25 Deadlifts @ 60/40kg 50 DU's 20 Deadlifts @ 80/55kg 75 DU's 15 Deadlifts @ 100/70kg 100 DU's 10 Deadlifts @ 120/85kg 30-minute AMRAP
Partner A completes 1 Rope Climb 3 HSPU 5 Thrusters @ 40/30kg 7 Bar Facing Burpees While, Partner B completes 50 DU's A) Squat Snatch
Build to a heavy 3 Rep Set *15 Minutes B) 3 R.F.T 30 Box Jumps @ 24/20' 40 KBS @ 24/16kg 50 M Overhead Lunge walk with KB @ 24/16kg *20-minute Cap 30-minute AMRAP:
Max Unbroken Pull-ups 400m Run Max Unbroken Bench Press @ 60/40kg 400m Run Score = Total Reps A) Deadlifts
Build to a heavy 5 rep set E2MO2M X 7 Sets Increasing Load B) 12-minute AMRAP 1 Rope Ascent 7 *Power Cleans *T & G @ 60/40kg 25 *Unbroken DU's *If you have to break up reps stop and perform 3 Deadlifts A) Front Squat
5 Reps E2MO2M X 7 Sets *Increase Load B) 5 RFT 7 Thrusters @ 40/30kg 7 Bar Facing Burpees *Must be Unbroken Partner up and complete for time:
100 Deadlifts @ 100/70kg 80 Pull-Ups 60 Power Cleans @ 60/40kg 80 Push-Ups 100 Thrusters @ 40/30kg *Resting partner runs 200m A) Back Squats
7 Reps x 10 Sets *Increase Load B) 15-minute AMRAP 30 DU's 20 Jack Knife Sit-ups 10 Pull-ups Partner up and share the load or complete on your own.
H - Jan: 31 Deadlifts 60/40kg A - Feb: 28 S20 60/40kg P - March: 31 TTB P - April: 30 Front Squat 6-/40kg Y - May: 31 Box Jumps 24/20' N - June: 30 Hang Cleans 60/40kg E - July: 31 Bench Press 60/40kg W - August: 31 GHD Sit-ups Y - Sep: 30 C2B Pull-ups E - Oct: 31 Wallballs 9/6kg A - Nov 30 KBS 24/16kg R - Dec: 31 Burpees to bar *Run 200m after each month is completed Parter WOD
Buy in: 800m Run (2 x 200m each) Then, 20 R.F.T - Alternate movements with Partner 10 Wallballs @ 9/6kg 10 KBS 10 T2B Buy out: 800m Run (2 x 200m each) A) Deadlift
Build to a heavy 5-rep set B) Push/Pull Bench Press Superset Strict Chin-ups 5 Sets x 5 Reps C) 5 Rounds 8 Push Press 8 Barbell Bent Rows 12 Burpees A few small changes to the timetable over the Christmas break.
Enjoy your Paleo Beer and Sugar Free Pavlova lol and we will see you all in the new year :) A) Squat Cleans
7 x 3 Reps (Increase Load) B) Back-Squat 5 x 5 (Worksets) C) 5 Rounds For Quality (Aim is Unbroken) 12 TTB 12 Racked Lunges @ 50/35kg 12 Re-Bounding Box Jumps @ 24/20' |
CategoriesArchives
May 2019
|