FRIDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

“REGIONALS 9.1”

2009 CROSSFIT GAMES REGIONALS WOD

AMRAP 20MIN

  • 10 Wall Balls 9/6KG  6/3KG 
  • 10 Box Jumps 24/20”
  • 10 Deadlifts 93/65KG  70/45KG
  • 10 Burpees

Then

3 ROUNDS (12MIN CAP)

  • Pallof Series x 5 @ each position, hold arms fully extended for 2 breath cycles
  • Single Arm Farmers Carry 100M ea arm
  • Barbell Rollout x 5
  • Good Mornings x 12

QuickFit ~ 30min Express Workout

AMRAP 15MIN

  • 15 Thrusters 42.5/30KG  30/20KG
  • 15 Box Jumps 30/24″  24/20”

Compare to March 5th, 2018

 

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By |2019-02-05T19:59:03+12:00February 8th, 2019|Daily Workouts|1 Comment

One Comment

  1. Jo February 8, 2019 at 1:44 pm - Reply

    5:45

    The warm up was classic:
    AMRAP 6
    200m run
    10 burpees
    10 air squats
    But we had to be tied together with a green band to our partner. Alvid was very patient with me and my general ambling pace! We finished two rounds, pretty much the same as everyone else this morning.

    AMRAP 20MIN : 4 + 37

    10 Wall Balls 6kg & 5kg (lower target)
    10 Box Jumps 16”
    10 Deadlifts 45KG
    10 Burpees

    Ugh. I was really struggling today. And normally AMRAP’s with small rep ranges are my favourite! I started wit the 6kg wall ball, going to the lower target, but I was not doing so well, so Bernie went and got me the 5kg ball. These were better, but I still need to make sure I don’t go too low in the squat and collapse at the bottom. So I ended up breaking most of these up.

    Box jumps were done to one of the lifting platform boxes, deadlifts @ 45kg, and burpees were all done unbroken. But there was a bit of rest in the transition. I felt like I was about 90 out there today!

    I skipped part B today. I can’t wait for bed tonight!!!!

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