January 2019

Strict Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 **percents, are a guide, adjust as needed to hit a max** For Time:21 Shoulder to Overhead 135/95lbs RX+ 155/105 MRX 95/65 -\ 200m Run, Row or 0.5km Assault Bike1 Rope Climb 15′ RX+ Legless MRX 10′ 200m Run, Row or 0.5km Assault Bike (opposite […]

Athletes Choice In 10min Achieve a Max Set of: Unbroken Muscle-Ups (bar or ring) OR Achieve a 1 RM Weighted Pull-Up OR Spend 10min working on Muscle-Ups The Australian CrossFit Championship Online Qualifier WOD 4 For Time/15min AMRAP: **Note it was an 11min cap for qualifier** Part A: For time; 50 Handstand Push-Ups50 Pull-Ups50 Toes to Bar50 WallBalls 20/14lbs

Snatches EMOM Power Snatch 6 – 4 – 2 EMOM Rest 2min/add wt Squat Snatch 4 – 3 – 2 EMOM Rest 2min/add wt Hang Power Snatch 3 – 2 – 1 EMOM Rest 2min/add wt Hang Squat Snatch 1 – 1 – 1 EMOM 5min AMRAP: 5 Deadlifts 95/65 RX+ 115/75 MRX 75/55 5

Front Squat 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 For Time:10 Squat Cleans 135/95 RX+ 155/105 MRX 95/65 10 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″ 8 Hang Squat Cleans 80 Double Unders 6 Squat Cleans6 Burpee Box Jump Overs4 Hang Squat Cleans 40 Double Unders 2

“Strict Tabata” by DB For Max Reps of Each Exercise: Tabata Strict Ring Pull-Ups MRX Bar Rest 2 minute/rotate Tabata Strict Ring Dips MRX Bar Rest 2 minute/rotate Tabata Strict Toes to Bar MRX V-Ups Rest 2 minute/rotate Tabata Kettlebell Goblet Box Step Ups (alt legs) 30/24/20/18/12″ 32/24 24/16 20/12kgs Rest 2 minute/rotate Tabata Strict

Bench Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 3 Rounds For Time:400m Run or Row or 1km Assault Bike9 Knees to Elbows15 Hand Release Push-Ups21 Kettlebell Swings 24/16 RX+ 30/24 MRX 20/12 Core Development 2min High Plank Hold with 1 Push-up every 10sec 20 Hollow Rocks20 Hip Extension with 1sec Pause at

Overhead Squats for 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 13min Ascending AMRAP: 3 Overhead Squats 95/65 RX+ 115/75 MRX 75/555 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 3 Handstand Push-Ups or 3 Push Press5 Box Jumps4 Overhead Squats5 Box Jumps4 Handstand Push-Ups or 4 Push Press5 Box Jumps5 Overhead Squats 95/65 RX+

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21-15-9 Reps For Time: Thrusters 95/65lbsPull-ups

Build Up E2MOM Hang Split Snatch 5 – 3 – 1 – 1Split Clean 4 – 3 – 1 – 1 *Alternate feet & TnG on multiple rep sets Team WOD 9min AMRAP:100m Row or 0.3km Assault Bike (Partner 1)10 Hang Split Snatch (Partner 2)100m Row or 0.3km Assault Bike (Partner 2)10 Hang Split Snatch (Partner 1)5 Synchronized Burpee

Deadlift for 1RM: E2:30MOM9 – 7 – 4/5 – 1/3 – 1 – 1For Time: 600m Run or Row or 1.5K Bike 21 Deadlifts 225/155 RX+ 275/185 MRX 185/125 15 T2B or GHD Sit-Ups or Wallball Sit-Ups 20/14 MRX 20/10 9 Bar Dips RX+ Ring Dips 400m Run or Row or 1K Bike 15 Deadlifts