CrossFit Auckland WOD

With a continuously running clock

AMRAP 5MIN (from 0:00-5:00)

  • 5 Bar Muscle-ups
  • 5 Squat Cleans 70/47.5KG  52.5/32.5KG
  • 5 Box Jumps 30/24”  24/20”

Then 5MIN to establish Max Load Complex (from 5:00-10:00)

  • 1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Then FOR TIME (starting at 10:00)

18-12-6

  • Deadlifts 125/82.5KG  95/60KG
  • Strict Handstand Push-ups  Handstand Decent

The WOD has 3 parts. Part 1 starts with a running clock; Part 2 starts at the 5:00 mark, Part 3 starts at the 10:00 mark. Score for Part 1 is total number of rounds plus reps completed under 5 minutes; score for Part 2 is the weight successfully lifted for the entire complex (the bar may not touch the ground until the complex is complete); score for part 3 is the time it takes you to finish the work after the 10:00 mark (i.e.: if you finish at 17:00, your score for part 3 is 7:00).

Then

10MIN FOR QUALITY

  • Bent Knee Hollow Body Hold 3-5 breaths
  • Side Plank 3-5 breath hold on ea side
  • Horizontal GHD Hold 3-5 breaths OR Prone Superman Hold 3-5 breaths

Hollow Body Hold
Do the Bent Knee version even if it seems too easy.

QuickFit ~ 30min Express Workout

FOR TIME

  • 400M Run
  • 15 C&J 50/35KG
  • 30 Toes-to-Bar
  • 45 Wall Ball 9/6KG
  • 400M Run

Compare to March 22nd, 2018      

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