Main – CrossFit
Main WOD
M-1: Front Squat (3 x 5 @ 70% + Add 10# from last week)
M-2: Pull-ups (EMOM 10 of 4-6 strict ; or kip/rows)
M-3: Metcon (3 Rounds for reps)
3 x 30s max rep burpees
Rest 2:30 between
Competition WOD
C-1: 3 x 3 sn + oh (3 sets , build over sets)
3 power snatch + 3 OHS
C-2: Metcon (Time)
3 rounds of
400m run
10 wall walks
C-3: Muscle-ups (EMOM 5 of 2 – 5 MU)
SWOD
SW-A: Strict pull ups (Sadiv – 10 min)
Maintain hollow position
*If you have strict muscle-ups, you can sub those for the pull ups.
**Add weight if you hit 30+ reps last time.
***Pull as fast as possible from hang to top.
SW-B: Handstand Push-ups (Sadiv – 10 min)
SW-C1: Parallette Push Ups (3 x MR)
SW-C2: Feet Elevated Ring Rows (3 X MR)
Ring rows done with feet elevated off the ground.