Main – CrossFit
Main WOD
M-1: Pull-ups (3 x 8 strict (maintain hollow))
M-2: Bench Press (5 x 3 ; build over sets ; conga style)
M-3: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Competition WOD
C-1: Handstand Walk (6-8 min practice)
C-2: 3 x 3 sn + oh (Build over sets ; 6 sets ; 20 min cap)
3 power snatch + 3 OHS
C-3: Thruster (EMOM 10 x 5 reps )
C-4: Metcon (Time)
50 DUs
30 KB swing 70/53
10 C2B pull up
3 rounds for time
SWOD
S-: Metcon (No Measure)
S-A.
Back Squat
70%x3
80%x3
90%xAMRAP
70% 5×8 reps; rest 2-3 minutes
S-B.
Bulgarian Split Squat 4×8; rest 90 seconds AHAP (Heavier than last week)
S-C.
High Box Jumps 5×5; rest 60 seconds
S-D.
Dragon Flags 4×8; rest 60 seconds