090409 WOD “Australian CF Games Qualifier”

Workout: Australian Qualifier

3 Rounds for time of:
10 Clean & Jerk, 135lb.
15 Ring Dips
20 KB Swings 53lb./24kg

Post time to comments.

Todays WOD is the same one that was used this past weekend in Australia to determine the top 2 men and top 2 women that would go do the Crossfit games in Aromas in July. The Clean & Jerk is “Grace” style, i.e. ground to overhead, anyways. The most efficient way is to do a power clean and push jerk, but other methods are okay. If you have rings, use them for the dips. Make sure it’s shoulders touching the rings and arms fully extended at the top. Kettlebell swings can be done with dumbells of equal weight if needed.

Advanced(RX’d):

3 RD’s of
10 Clean & Jerk, 135lb.
15 Ring Dips
20 KB Swings 53lb./24kg

Intermediate:

3 RD’s of
10 Clean & Jerk, 95lb.
15 Ring Dips or sub 30 Bar Dips
20 KB Swings 44lb./20kg

Beginner:

3 RD’s of
5 Clean & Jerk, 65lb.
10 Bar Dips
15 KB Swings 35lb./16kg

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Article: “Medicine Ball workout, and ‘Make your Own’ Med Ball“, Marks Daily Apple

“In the past, we’ve regaled you with tales of slosh tubes, kettlebells, sandbags, and clubbells. They are unstable, awkward to work with, and difficult to control. In a sense, they are perfectly Primal workout tools, developing functional strength…”

Most of us have med balls at the stations. If you don’t, of if you want a heavier one for CHEAP, check out this article. Basically, find or buy a rubber basketball, fill it with sand, glue it, and there you go.

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