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CrossFit Journal: The Performance-Based Lifestyle Resource









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WOD – Sunday 25 February 2018

Open Box 8am & 3pm

WOD – Saturday 24 February 2018

8 am Main Event
4 pm WOD

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15
14/12 cal. row

*See standards sheet for age group and scaled Dumbell weights.

– ASN will have product demos and each competitor gets an ASN show bag and goes in the draw for the ASN Prize Pack using their score sheet.
– A Chronicle sports journalist will be at the box from around 8:30. Feel free to have a chat to him.
– Geoff has kindly lent us their Rower so we have heats of four. Heat 1&2 are full but put your name in a heat on arrival.
– Good Luck and Go Hard!

WOD – Friday 23 February 2018

Part A) 5 x 5 Deadlift

Part B ) 4 x 500m Row.

Part C ) Work up to a heavy single
Turkish Get Up.

WOD – Wednesday 21 February 2018

Part A) 5 x 3 Strict Press

Part B) Open Skills Tabata
4 x 4 Minute blocks of:

-Ring Muscle ups
-Dumbell Front Rack Lunges 22.5/15
done stationary to the 17.2 standard.
-Double Unders
-Dumbell Thrusters 22.5/15

*scale m/u to progressions or Pull-ups/Ring rows as required.
*scale Dumbell weight as required.

WOD – Tuesday 20 February 2018

Part A) 10 Minute EMOM
1 Full Squat Clean
1 Hang Squat Clean

Part B) Open WOD 14.3

AMRAP in 8 min:

10 deadlifts @60/40
15 box jumps @24/20″,
15 deadlifts @85/60
15 box jumps @24/20″,
20 deadlifts @100/70
15 box jumps @24/20″,
25 deadlifts @110/75
15 box jumps @24/20″,
30 deadlifts @125/80
15 box jumps @24/20″,
35 deadlifts @145/100
15 box jumps @24/20″.

Part C) Row/Bike/Row/Bike
Max cals 1 Minute each. Rest and repeat.

WOD – Monday 19 February 2018

Part A) 5 x 3 Overhead Squats

Part B) Open WOD 17.3 (possible repeat)

Prior to 8 Minutes complete:
3 Rounds of:

6 C2B Pull-ups
6 Squat Snatches 43/29

Then, 3 Rounds of:

7 C2B Pull-ups
5 Squat Snatches 61/43

Prior to 12 Minutes complete:

3 Rounds of:

8 C2B Pull-ups
4 Squat Snatches 83/61

*Regardless, let’s all get as much work in the rep scheme done as possible in 12 minutes.
*Scale C2B as needed. Scale snatch weights as needed.

WOD – Sunday 18 February 2018

7am and 3pm
Open Box
No running intervals this week due to other commitments.

WOD – Saturday 17 February 2018

7am & 4pm
Hero WOD “Falkel”

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups
8 Box jumps 30”/24”
15 foot Rope climb (first tape) 1 ascent

*Rope climb can be scaled to seated to standing rope pulls. Protect your feet and legs with long socks and sturdy shoes. A full lesson will be given.
*Normal scaling options for HSPU.
*Scale Box Jumps to your level of ability and confidence. Stepping up is also an option.
*Start on different stations to free up equipment.

WOD – Friday 16 February 2018

Part A) 5 x 3 Deadlift

Part B) Open WOD 16.5
21-18-15-12-9-6-3 reps:
Thrusters @43/29
Bar facing Burpees

WOD – Thursday 15 February 2018

Open WOD 15.1 & 15.1a on a continuously running clock for 15 minutes.

AMRAP in 9 minutes:
15 toes-to-bars,
10 deadlifts @50/35
5 snatches @50/35

Beginning at 9m 1s of 15.1:
In 6 minutes establish 1RM clean and jerk.

*Thorough warmup of all movements before start. Use your newfound Split Jerk skills in the second part💪