Fri

Main – CrossFit

No PM classes tonight….
1 class on Monday @ 8:30am….Team WOD!!

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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.

Categories: WOD

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