Tuesday 28 Feb - 3 Rnds - 6 Power Snatch (40/30), 12 Ring Dip, 24 Double Under
Strength - OverHead Squat
Monday 27 Feb - 5min AMRAP #1 - 10 Max effort pulls on Rower, 10 SitUps. #2 - 10 KettleBell Swing (32/24), 10 KettleBell Sumo DeadLift HighPull (32/24). #3 - 10 Thruster (40/30), 10 Box Jump. #4 - 10 PullUps, 10 PushUps
Each AMRAP is 5 Minutes. There is a 2min rest between each. Score is total reps (row is for calories).
If you have not yet registered your burpee score on the CrossFit Games site do it now, they have to be in by 10am monday morning.
Sunday 26 Feb - 'Open Gym' - 2-4pm
If you have not done Games WOD #1 yet get it done during Open Gym. If you have done this WOD don't forget to create a profile on the CrossFit Games website and enter your score, time is running out!
Alternatively if you going in the Weightlifting Comp next weekend come in to practice your lifts and work out your start weights
Saturday 25 Feb - 'Kelly' - 5 Rnds - 400m Run, 30 Box Jump, 30 WallBall OR 'Jackie' - 1000m Row, 45 Thruster (20/15), 30 PullUp
Your choice of 2 Bench Mark WODS.
Reminder to all the new people every WOD can be scaled so if 'Kelly' looks like mission impossible consider scaling to a half version - 5 rnds - 200m Run, 15 Box Jump, 15 WallBall
Friday 24 Feb - Open Games WOD # 1 - 7 Min AMRAP - Burpees!
This is the first WOD of 5 for the CrossFit Open Games. Most CrossFitters in the world will attempt this WOD this week. If you would like to see how you rank against CrossFitters worldwide register online here, create an account, pay $10 and get caught up in Games Fever for the next 5 weeks. If you are good enough to finish in the top 60 male or female OR if the CrossFit Darwin team finishes in the top 30 then we are off to Sydney, May 18-20 to compete in the Regionals! If you do not have your sights set on the next level this is still a fun way to compete in a CrossFit Competition without leaving the comfort of CFD!
Subscribe to:
Posts (Atom)
