Main – CrossFit
Main WOD
A: Shoulder Press (3 x 8 @ 60-65%)
B: Thruster (Cluster 3.3.3 ; rest 15s / 2 min ; 4 sets)
C: Chin Up (3 x 10 ; rest 1 min)
Palms facing you.
Alternate sets with back extensions
D: Back extensions (3 x 15-20 ; rest 1 min)
Competition WOD
A: Metcon (Time)
3 rounds of
400m run
12 OH squats 115/80
6 wall walks
B: Deadlift (Build to a mod/heavy triple in 15 min)
C: Metcon (10 Rounds for reps)
EMOM 10 of
5 DL 255/165
3 box jumps 30/24
SWOD
S-: Metcon (Weight)
S-A.
Press
65%x5
75%x3
85%xAMRAP
65% 3xAMRAP; rest 2-3 minutes
S-B.
Single Arm DB press
4×15; rest 60 seconds
*all 15 reps on 1 arm before switching sides
*heavier than last week
S-C.
L-Pull-Ups 5×3-4 @40X0; rest 2 minutes
PERFECT reps, if you cannot do L-Pull-Ups complete perfect strict Pull-Ups or Banded if needed, pay attention to the tempo!!!!!!!
S-D.
DB External Rotations 4×12 @40X0; rest 60
5-12lbs DB