Main – CrossFit
Main WOD
M-1: Deadlift (3 x 5 @ 70-75% ; rest 2 b/t)
M-2: Military press (EMOM 6 @ 95/65 x 4 reps)
M-3: Metcon (Time)
50 HRPU
40 V-ups
30 front squats 135/95
20 C2B pull up
10 G2OH 135/95
Time cap= 12 min
Scale to finish
Competition WOD
C-1: GPP skill Not for Time (No Measure)
12 T2B
10 pistols
30 DUs
2-5 MU
3 sets
C-2: Back Squat (5 x 10 ; same as last sets)
C-3: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
SWOD
SW-A: Weight Vest Box Jump (3 x 3 from standing; 3 x 5 from squat)
Box jumps done with weight vests of varying weights.
*3 sets from standing; 3 sets with a squat first
**Heavy
***60 sec rest
SW-B: Deadlift (Sadiv – 12 Min AMFRepAP)
SW-C: Back Squat (1 x 20 AFAP @ 50%+)
SW-D1: Glute-Ham Raises (4 x 6-8)
SW-D2: Reverse GHD Sit Ups (4 sets of Maintainable reps)
With back on GHD, straight legs and hands in the foot holds, raise legs up, then lower them back down.