Main – CrossFit
Main WOD
M-1: Front Squat (3 x 4 @ 80% ; rest 2-3 b/t)
M-2: Shoulder to Overhead (Complete AMRAP in each set as follows)
Reps any of 3 ways
press , push press , push jerk
Set 1 – 165/115 for 3 min
Set 2 – 135/95 for 2 min
Set 3 – 115/75 for 1 min
Rest 2 min b/t sets
Power clean from ground to start each set
M-3: Metcon (No Measure)
3 rounds of 200m run / 50 DUs
Treat this as skill for DUs
Focus on UB sets or being as efficient
as possible
Competition WOD
C-2: Squat Clean Thruster (30 squat clean thrusters for time 135/95)
C-1: GPP skill Not for Time (No Measure)
12 T2B
10 pistols
30 DUs
2-5 MU
3 sets
C-3: Metcon (Time)
5 power snatch 155/100
7 C2B pull ups
9 box jumps 30/24
4 rounds for time