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Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over RowersAs a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball (20#/14#)
Burpee Over Rower
* Alternate work/rest with your partner.
Photo by @robcwilson
2 Hang Squat Cleans, pick load
Every 1 min for 8 mins.
* Use mats, can be 2 singles or UB set of 2.
Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders5 rounds for time of:
10 Sumo Deadlift High-pulls (75#/55#)
20 Push Press (75#/55#)
30 Double Unders
Photo by @robcwilson
Strict Pull-ups: 3x Max RepStrict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)
Photo by @robcwilson
Coverage of the 2019 Down Under CrossFit Championship
RICH FRONING – “WHY I WON’T COMPETE AS AN INDIVIDUAL AGAIN”
Results
Results cont
Strict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box JumpsFor time:
Row 1000m
50 Overhead Squats (95#/65#)
40 Hand Release Push-ups
30 Box Jumps (30″/24″)
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press: 2RMRecord your best Bench Press 2 rep max lift.
Only include the heaviest 2 rep, do not include the sets prior to it.
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Snatch: 1-1-1-1-1Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Alternating Dumbbell Snatches (50#/35#)
4 Bar Muscle-ups
Photo by @robcwilson