Hope
3 Rounds
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
Weighted Glute Bridges
AMRAP 18 mins
Push Press
Helen
3 Rounds
Back Squats
7 Rounds
Deadlift
For 15 mins
3,6,9,12, etc
No 6am Friday
week, I’m at Oceania CrossFit Semi Finals
Jack
AMRAP
20mins
No 6am Thursday,
I’m travelling to Brisbane for the CrossFit Semi Finals
Strict
Press
8 Rounds
Deadlift
Every
2mins for 10 rounds
AMRAP 18 mins
Front Squats
7 Rounds
Front Squats
5 Rounds
For time:
The Other Total
10 mins
each to establish a 1 rep max of
Row 2k
Alt Bike 3.5k
Strict
Press
The row or
bike needs to be completed somewhere in the session after warm up. If you are
waiting on the rower, begin the presses and break the set to complete the row
when the C2 Rower is free.
The focus is
on rowing below 2:30/500 with sound technique.
300
For time:
Push Jerk
7 Rounds
The Bear Complex
5 Rounds
1 Round Consists of 7 unbroken sets:
The bar must
not rest on the ground during the 7 rep set. Rest as required between sets.
Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal
performance. It should take between 30-40 minutes to complete.
Fight Gone Bad
3 Rounds
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round). Count total reps completed including calories on rower.
Snatch Complex
6 Sets
Randy
