Friday 03/05/19

By May 2, 2019WOD

CrossFit Bayswater – CrossFit

Choose your own adventure

The idea of today’s session is to complete any of the lifts or wods that you have missed during the week or complete a lift and benchmark wod you have been wanting to do.

If you are unsure what to do have a chat to the coach.

Push Press

Back Squat

Power Clean

Deadlift

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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