| CrossFit Anarchy Bendigo |
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Complete for Time: 50 Deadlifts 80/55kg 50 KB Swings 24/16kg 50 Russian Twists 15/10KG 50 Pull Ups 50 Russian Twists 15/10kg 50 KB Swings 24/16kg 50 Cal Rower  
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A) Front Squats Build to a heavy 3 Rep set 15min B) 10min AMRAP 10 OHS 35/25kg 30 Double Unders   E2MOT2M x 10 Rounds
Complete the following 8 Deadlifts 4 Power Cleans 2 Push Jerks *Choose the same moderately heavy load for all 3 movements *Complete the cycle without dropping the bar. CrossFit Open WOD 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes   For time:
25 G2O 40/30kg 50m OH Walking Lunge 15/10kg 20 G2O 50/35kg 50m OH Walking Lunge 15/10kg 15 G2O 60/40kg 50m OH Walking Lunge 15/10kg 10 G2O 70/45kg 50m OH Walking Lunge 15/10kg Cap 30min On a running clock perform:
4 x 6min rounds of 2min Plank Hold - straight into 200m Run Then AMRAP of: 10 T2B 10 Box Jump Overs 24/20" Rest 1min between rounds Score = Total Reps A) Hang Snatch Build to a heavy 3 rep set 17min B) Complete for time 40 , 30, 20 , 10 Wall Balls 9/6kg Push Ups Sit Ups 20min cap  Partner Up to complete the following
Each partner must complete the same Reps each round. One person working at a time Rope Climbs 1, 2, 3, 4, 5, 6, 7,.....etc Deadlifts 2, 4, 6, 8, 10, 12, 14....etc Double Unders 10, 20, 30, 40, 50, 60, 70....etc CrossFit Open WOD 19.3 10min to complete 200ft OH DB Lunge 50 DB Box Step Ups 50 Strict HSPU 200ft Handstand Walk  Partner WOD - YGIG 25min AMRAP 50 Box Jumps 24/20 50 Jack Knife Sit Ups 50 Power Cleans 50/35kg 50 T2B 50 Cals Rower Repeat until 25min is completed   A) Jerks Build to a heavy 3 Rep Set 15min Cap B) 5 RFT 200m Run 10 Bar Dips 10 Thrusters 40/30 20min Cap  EMOM x 24min 1st min = DB Snatchs 22/15 2nd min = KB Swings 24/16 3rd min = Double Unders *work for 30 seconds in the 1st round to establish your reps to maintain for remainder of the WOD   A) Back Squats
5 x 5 reps work sets 16 min B ) 12 min AMRAP 5 Strict Pull Ups 10 Weighted Lunges 40/30 15 Sit Ups Happy Birthday Joey Buy In 47 Burpees to 6" bar Then 9-15-21-15-9 Deadlifts 100/70kg HSPU Cash Out 47 Burpees to 6" Bar 30min time cap  CrossFit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 lb. Stop at 20 minutes.  Partner WOD - YGIG Complete for time 200 DU 50 Power Cleans 60/40kg 50 Deadlifts 80/55kg 50 Box Jump Overs 20" 30 Power Cleans 80/55kg 30 Deadlifts 100/70kg 30 Box Jump Overs 24" 15 Power Cleans 95/65kg 15 Deadlifts 120/90kg 15 Box Jump Overs 30" 200 DU 35min cap  CrossFit Bendigo
A) Bench Press
Find your 1- Rep Max B) 3 R.F.T 400m Run 20 Ring Push ups (16-minute Cap) A) Snatches
EMOM X 10 2 Snatches *Emphasis is on quality form - no misses B) Tabata 20:10 x 8 Rounds 1. Barbell Rows @ 60/40kg 2. Ab Rollouts 3. SDLHP @ 32/24kg 4. RKBS @ 32/24kg A) Back Rack Alt. Lunges Build to a heavy 8 - Rep Set B) 3 R.F.T 50 Double Unders 30 Push ups 20 Back Squats (Body-weight on Bar) 10 Strict Chin ups *18-minute Cap   A) Deadlift |
