Main – CrossFit
Main WOD
M-1: GPP rope/DU/T2B (No Measure)
3 sets not for time of
1-2 rope climbs 20/15′
30-40 DUs
12-15 T2B
12 min cap
M-2: Strict pull ups (3 x 8-12 ; rest 2 min ; partner assist if need)
Maintain hollow position
This should take 8-10 min
M-3: Bar Dips (3 x 8 -12 (weighted if possible))
Dips on a static bar.
This should take 6-8 min
M-4: Hang snatch + OH squat (Build over 6-8 sets)
1 full squat snatch from above knee
1 OH squat
Competition WOD
C-1: Skill NFT (No Measure)
3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols
15 min cap
C-2: Power snatch + snatch (Build over 8-10 sets)
1 power snatch + 1 full snatch
Keep it fast with solid form….
C-3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
3 snatches 155/110
6 box jumps 30/24
9 burpees to plate 45#
C-4: Front Squat (3-2-1 ; 3-2-1….wave loading)
SWOD
S-: Metcon (No Measure)
S-A.
Back Squat
75%x5
85%x3
95%xAMRAP
75% 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 5×8; rest 60 seconds