Main – CrossFit
Main WOD
M-1: Power Clean (EMOM 6 ; 5 reps @ 75%)
M-2: Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Competition WOD
C-1: Oly week 8 (lift some shit ; then lift more shit)
M-1
W-2
F-3
C-2: Metcon (3 Rounds for time)
600m row
10 burpees over rower
8 OH squats 135/95
6 Hang power cleans
4 Box jumps 36/30
3 sets each for time
Rest 5-6 b/t
SWOD
SW-A: Ring Rows (3 x Max reps)
*3 min rest b/t.
SW-B1: DB Bench Press (4 x 6)
SW-B2: Band Pull Aparts (4 x 10)
SW-C1: Bottoms Up Kb Press (4 x 7)
Kb press with the Kb upside down.
SW-C2: Snatch Grip Shrugs (4 x 9)
Strict shrug with snatch grip.
SW-D: Hammer Curls (2 x Max Reps)
Neutral grip DB curls.
SW-E: Plate Pinch Farmers Walk (3 sets for max distance)
Pinch grip the smooth part of a bumper plate and walk for distance, No grabbing the lip.