Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Friday 20/12/19….Open WOD 17.1

CrossFit Games Open 17.1

For time: 10 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

20 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

30 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

40 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

50 Alternating Dumbbell Snatches, 22.5/15kg
15 Burpee Box Jump Overs, 24/20 in

Time cap: 20 mins

An open variant….9/5/19

Weightlifting
2 x Power Snatch + 2 x Overhead Squats
X 3-4 Complexes

Conditioning
On a 3 Minute Clock
2 Rounds
10 Overhead Squats 42.5/30
10 Toes to Bar
If completed an additional 3 minutes will be given
2 Rounds
12 Overhead Squats 42.5/30
12 Toes to Bar
If completed an additional 3 minutes will be given
2 Rounds
14 Overhead Squats 42.5/30
14 Toes to bar

So on and so on……

Saturday 5/1/19….Lucky 5’s

Daily WOD – 5/1/19

5 mins of: Burpees

— then —

5 mins of:
7 Power Clean, 70/55kg
7 Box Jumps, 24/20 in

— then —

5 mins of: Dumbbell Turkish Get-ups, 24/16

— then —

5 mins of:
7 Snatches, 50/35kg
7 Push-ups

— then —

5 mins of:
Row Calories

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