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WOD
[A] 3 rounds for time of:
21 Handstand Push-ups
14 Deadlifts, 92kg (65kg)
7 Front Squats, 92kg (65kg)
[COMPETITION TRAINING]
[B] Atlas Stone Ground To Shoulder, 52kg (35kg)
5 rounds
AMRAP 1min
1 min rest
Score is the total reps performed in all of the intervals.
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WOD
[A] Snatch
5-3-3-3-2-2-2-1-1-1
[B] Tabata Chest-to-bar Pull-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
[COMPETITION TRAINING]
[C] Run 3klm Time Trial
http://www.crossfitbrisbane.com/blog/run-courses
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WOD
[A] Complete as many rounds as possible in 30 mins of:
10 Dumbbell Thrusters, 20kg (15kg)
Farmers Walk (Dumbbell), 20kg (15kg), 12m
10 Burpee Over Dumbbells
Farmers Walk (Dumbbell), 20kg (15kg), 12m
This is a team wod, performed in teams of three. One person works while the other two rest, tagging in and tag out, and rotating in order
[COMPETITION TRAINING]
No extra training, rest and recover
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Best of luck to Brandon, heading to New Zealand today to represent CrossFit Brisbane at the Wellington Cup. CFB is behind you mate, go hard!
WOD
[A] Complete as many rounds as possible in 20 mins of:
2 Rope Climbs, 15 ft
10 Ring Dips
20 GHD Sit-ups
*Please bring long socks to protect your shins on the rope climb
[COMPETITION TRAINING]
3 Position Snatch (hang + below knee + floor)
1-1-1-1-1-1-1
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WOD
[A] Back Squat
2-2-2-2-2-2-2-2-2-2
[COMPETITION TRAINING]
[B] Complete as many rounds as possible in 7 mins of:
7 Strict Handstand Push-ups
5 Burpee Box Jump Overs
3 Muscle-ups
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WOD
[A] 4 Rounds, for time of:
400m Run
21 Chest-to-Bar Pull-Up
[COMP A]
Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
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WOD
[A] Power Snatch 2-2-2-2-2
[B] “Annie”
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
[COMPETITION TRAINING]
[C] Prowler Push 400m Time Trial
This is an all out effort for time. Load the prowler with your bodyweight.
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WOD
[A] 10 rounds for load and time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats
[COMPETITION TRAINING]
[B] For time:
30m Handstand Walk
400m Farmers Walk, 32kg (24kg)
20m Handstand Walk
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