Main – CrossFit
Main WOD
M-1: Back Squat (1 x 20 @ 185/115….AFAP)
M-2: Metcon (Time)
30-20-10 of
S2OH 135 / 95
Back squat
12 min cap
M-3 : Bar Muscle-ups (Skill work , bar MU / MU / HS walk)
Competition WOD
C-1: Split Jerk (Behind the neck ; 5 x 3 ; speed and lockout)
C-2: Clean (Build to a moderate / heavy in 15 min)
C-3: Metcon (Time)
Three rounds for time of:
275 lb Deadlift x 7 reps
Box Jumps 24/20 x 15 reps
Double-Unders x 40 reps
SWOD
S-: Metcon (No Measure)
S-A.
Press
65%x5
75%x5
85%xAMRAP
65% 2xAMRAP; rest 2-3 minutes
S-B.
Single Arm DB press Alternating Arms
5×10; rest 60 seconds
S-C.
Barbell Chinese Rows
5×8; rest 2 minutes AHAP
S-D.
Overhead Dumbell Tricep Extensions 100 reps NOT for time, for Pump 20-35lbs