Main – CrossFit
Main WOD
M-1: Metcon (AMRAP – Rounds)
EMOM 12 of
3 thrusters 115/75
3 C2B pull ups
M-2: Bench Press (Max rep set x 2 ; 95/65# ; rest 4 b/t)
Competition WOD
C-1: 2 position clean (Build to a heavy in 10 min)
1 from above knee
1 from floor
C-2: Split Jerk (Build to a heavy in 10 min)
C-3: Metcon (Time)
4 rounds of
400m run (500m row if POURING)
8 Thrusters 135/95
4 bar MU
SWOD
S-A: Strict Press (Strict Press 2×8 @80%; rest 2 minutes)
S-B: Dumbell Bench Press (Dumbell Strict Press 4×10; rest 2 minutes AHAP)
S-C: Single Arm DB Row (Single arm Dumbell Rows 5×10; rest 2 minutes AHAP)
Bent over DB row with one arm.
S-D: Metcon (Calories)
6 sets:
Airdyne Sprints 20 seconds ALL OUT; rest 2 minutes