With a 25 minute time cap:
1km Row
1km Run
Then AMRAP in the time remaining:
6 Deadlifts (125/85kg)
12 Ring Dips
18 Double Unders
httpv://www.youtube.com/watch?v=0hZrXjyeJII...
MOBILITY
6.15-7.00pm
WOD
- Clean and Jerk
1RM
- Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
1 Clean (75kg/50kg) - This includes a full squat to complete as Rx'd.
1 Jerk (75kg/50kg)
Matt Swift of CrossFit Brisbane starts his heat at 13:00
httpv://www.youtube.com/watch?v=QNv3t_GPGkk...
For time:
100 KB Swings (24/16kg)
50 Double Unders
100 Pushups
50 Double Unders
100 Situps
50 Double Unders
Then either
A) Weighted Pull-ups (10 minute time cap)
7-5-3-1
Limit of 2 attempts at each rep range for max total load. If you fail at a rep range both times your score for that range...
MOBILITY
6.45-7.30am
7.30-8.15am
WOD
A)
5 rounds for time:
5 DB Cleans (15/10kg)
10 DB Strict Press (15/10kg)
5 DB Rengade Rows (15/10kg)
20 Double Unders
90 Seconds Rest
or
B)
“Hammer”
5 rounds for time:
5 Power Cleans (62.5/45kg)
10 Front Squat (62.5/45kg)
5 Jerks (62.5/45kg)
20 Pullups
90 Second Rest
httpv://www.youtube.com/watch?v=sHSGFk8m44Y&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...
MOBILITY
6.15-7.00pm
WOD
AMURAP (As many unbroken reps as possible) in 20 minutes:
400m Run
Rnd 1 - Pullups
Rnd 2 - HSPU
Rnd 3 - SDHP (40/30kg)
Repeat the cycle for the duration of the 20 minutes. Indicate total reps for score and number of rounds completed.
eg. 57 (6) = 57 reps...