Fri

Main – CrossFit

Going easy today for peeps doing comp tomorrow….if you are not competing, see me and i will hook you up with a different WOD…

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Main WOD

Skill work

10-15 min skill work
MU – bar MU – pull up – DU – pistols….etc

Metcon (No Measure)

With a partner , row 3000m @ 80-85%

Competition WOD

Oly week 9

day 1-2-3

800m Run (Time)

Max Effort 800m Run
3 sets ; rest 2:1

SWOD

SW-A: Metcon (AMRAP – Reps)

10 Minute Sadiv Set:
Speed Pull Ups

*The purpose of this set is to do pull ups in SINGLES with as much explosion as possible each rep. It’s an AMRAP but not really as many as possible but as many fast (during the concentric) reps as you can do. Make sure you still lower yourself under control and get the eccentric action. The last rep should look like the first.
**If your max rep pull up set is less than 5, sub inverted rows (bar) or piked pull ups with feet on ground.
***Once you are able to do 36 fast reps in a set, add weight.

SW-B: Bottoms Up Kb Press (3 x 10)

Kb press with the Kb upside down.

SW-C: Bar Dips (3 x 20)

Dips on a static bar.
*Sub push ups on ground or an incline that allows you to do 20/set.

SW-D: DB Shrugs (3 x 15)

Palms in.

SW-E: Farmer’s Carry (3 x 50m)

Standard farmers carry, go heavy as you can for the distance.

SW-F: Hammer Curls (2 x 20)

Neutral grip DB curls.

Categories: WOD

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