Monday: Strength: For accumulate load 3 OHS EMOM x 10 Conditioning: 75 T2B * 7 box jump overs every time you break - scale down as needed Then @ 10:00 25 burpee box overs @ 60/50cm 50 situps 100 double unders Tuesday: A1: 5 Strict HSPU A2: 10 Bent over row x 5 3 rounds 15 push press 20 pullups 15 power snatch 20 hand release pushups Rx = 52.5/35kg Wednesday: Strength: For accumulate load 3 squat cleans EMOM x 10 Max accumulate remainder reps on a 16 minute clock Every 4 minutes Run 400m Minutes 0-4 max front squats Minutes 4-8 max front rack lunge Minutes 8-12 max back squats Minutes 12-16 max back rack lunge Rx = 60/40kg SWOD Clean and jerk 3,3,2,2,1,1,1 4 rounds for total reps Max unbroken bench press 80/50kg Rest 1 minute Max unbroken deadlifts @ 140/100kg Rest 2 minutes Thursday: A1: 5 Strict ring dip A2: 10 strict ring row (scale up as needed) x 5 75m HS walk * 100m every time you break - scale down as needed Then @ 10:00 50 v-ups with 5kg 75 KB swings @ 24/16kg 3 minute plank hold Friday: Strength: Deadlift 5-5-5-5-5 Skill: Gymnastics GOAT EMOM x 7 Conditioning: Regional event 4 4 rounds 28 pistols 15 power cleans @ 52.5/35kg Saturday: IN pairs, complete all 6 components in 45 mins: 1: 1km ROW- Swap at 500m 2: MAX Unbroken KB Swings (24/16kg) 3: 50/40 Cals Airdyne Swap at 25/20 4: 30 Thrusters for time (60/40) Partition reps as required 5: SLED PUSH 160m (80/50) Swap every 40m 6: Partner WOD: 9-6-3 Reps of: Handstand Push Up Hang Power Clean (60/40) Front Squats P1 does 9 HSPU, P2 does 9 HSPU.... Battle of the Brawn 6
100+ competitors from Crossfit boxes state wide getting after it last Saturday! BOB 6 was another massive event with mixed teams of 4 throwing down over 5 scored events plus one additional online WOD that kicked off the comp a week prior! So good to see so many people coming to check out the action and get behind the competitors.. The atmosphere was electric from start to the gruelling Assault bike finish! As always big shout out to our judges and helpers from our box for giving up their time and helping make these days happen! Thanks to the sponsors who donated either prizes or supported us in running the event- The WOD Life TheBrave Gym And Fitness Equipment MassiveJoes.com Natural Stone Carpet Adelaide - Australian Floor Group Health and Performance Physiotherapy Steve the Bartender Also a big thanks to the rest of the crew involved in the day: Matthew Townsend Photo All Fired Up Wood Oven Pizza Made By Chloe Short Black Caravan Final placings: OPEN Team Massive Joes 6pts Various Swole and Lanky 20pts Crossfit Mode Swole and Flexy 21pts Crossfit Brawn SCALED Woodchippers 11pts Blackwood Crossfit Flinders Uni 18pts Crossfit Flinders Uni Potato Power 19pts Crossfit Tenacity Crazy to think back to our first in-house 'games day' and the progression to this and then the plans going forwards! 📷 @matthewtownsendphoto
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