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Strength / Skill

Max Effort Weighted Pull-Up

WOD

“Elizabeth”

For Time:

21-15-9 of:

Squat Cleans (60kg/42.5kg)
Ring Dips

Strength / Skill
1. a)Bulgarian Split Squat (rest 60 sec)

5-5-5

b) Single Arm DB Press

8-8-8 (8-L, 8-R)

(Rest 2 mins)

WOD
4 Rounds each for time of:
200m Run
10 Burpees
10 Thrusters (50kg/35kg)
Rest 2mins

The event times for the teams competition at the CrossFit Regionals in Wollongong for tomorrow are: Event 1 – 10:00am Event 2 – 1:35pm

Strength / Skill
3 x Max Effort Handstand Walks

WOD
For Time:
75 Burpees
50 Hang Power Cleans (42.5kg/30kg)
25 Strict Pullups

Strength / Skill
Snatch Balance
2-2-2-2-2

WOD
As many rounds as possible in 14 mins of:
7 Kettlebell Goblet Squats (24kg/16kg)
14 Toes-to-Bars
21 Kettlebell Swings

Strength
Deadlift
3-3-3-3-3

WOD
5 Rounds for Total Reps of:
1 Min ME OHS (42.5kg/30kg)
Rest 30 Sec
1 Min Ball Slams (9kg/6kg)
Rest 30 Sec

Strength / Skill
Hang Squat Snatch
1-1-1-1-1-1-1

WOD
As many rounds as possible in 10 mins of:
10 Burpee (bar facing)s
20 Push Presses (40/30)

Strength
Front Squat
5-3-2-2-1

WOD
5 Min AMRAP of Double Unders
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B

Strength
Shoulder Press
5 x 5

WOD
5 rounds for time of:
10 Deadlifts (120kg/80kg)
550 m Run

Strength / Skill

Behind the Neck Split Jerk

3-3-3-3-3

WOD
Tabata – burpees, ring rows, double unders.
Complete 20 sec of work followed by 10sec of rest of the following exercises: Burpees, Ring Rows and Double Unders.
Alternate between these 3 exercises for 8 rounds.