Main – CrossFit
No PM classes tonight….
1 class on Monday @ 8:30am….Team WOD!!
Main WOD
M-1: Deadlift (3 x 5 @ 41X1; rest b/t ; 50%)
M-2: 30 Muscle-Ups (Time)
30 muscle-ups for time
If you can not do MU, then do 60 C2B + 60 Dips…..for time
12 min cap for both….get as far as possible
M-2a: 45 bar MU for time
Complete 45 bar MU
Competition WOD
Skill NFT (No Measure)
3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols
2 position snatch (Build to a heavy in 12 min)
1 rep from above knee + 1 rep from floor
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
SWOD
SW-A: Bench Press (5 RM in 3-5 sets)
SW-B: Pendlay Row (4 x 8)
SW-C: Shoulder Press (10 Minute Sadiv Set at 67.5% of 3RM)
*Single Reps
**Reps done as fast as possible.
***Set is for as many fast reps as possible, not just AMRAP.
SW-D1: Bar Dips (3 x 10)
Dips on a static bar.
SW-D2: Band Pull Aparts (3 x 15)
SW-E: GripsFear Farmer’s Carry (3 x 50 m)
*Use the red ball grips for farmer’s carry’s.