Main – CrossFit
Main WOD
A1: Metcon (Time)
In 5 min complete the following
Time left over is rest
21-15-9 of
KB swing 53/35 (70/53 Rx+)
HSPU/HRPU
A2: Metcon (Time)
From 5:01 – 10:00 complete the following
20-15-10 of
Wallball 20/14 (25/16 Rx+)
Burpees
B: Deadlift (5 x 5 ; add 20-30#….rest 2-3 min)
20 min cap
C: Handstand Walk (HS holds / walks / supports)
Competition WOD
A: Front Squat (Build to a heavy single in 15 min)
B: Front Squat (1 x 20 AHAP)
C: Metcon (Time)
30-20-10 of
Box jumps 24/20
Dead lifts 255/175
D: Muscle-ups (3 sets max reps…..rest 3-4 b/t)
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Press
55%x5
65%x5
75%xAMRAP
55% 3xAMRAP in 60 seconds; rest 2-3 minutes
S-B.
Single Arm DB Press
6×15; rest 60 seconds
*all 15 reps on 1 arm before switching sides
S-C.
4 sets: rest 2 minutes
Ring Pull-Ups x 15-20 reps @40X0
*use a partner to achieve this tempo and rep scheme
S-D.
DB External Rotations 5×12 @40X0; rest 60
Increase weight from last week