Main – CrossFit

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Main WOD

M-1: GPP skill Not for Time (No Measure)

12 T2B

10 pistols

30 DUs

2-5 MU

3 sets

M-2: Deadlift (EMOM 5 x 5 reps @ 80%-ish)

M-3: Split Jerk (Build to a moderate in 15 min)

M-4: Metcon (AMRAP – Reps)

In 6 min, row 1k then in time left over

complete AMRAP DUs

Competition WOD

C-1: DT complex (1 max weight set)

Establish a max weight set of

12 DL

9 hang PC

6 S2OH

Must be un broken

C-2: Metcon (Time)

Ascending pyramid of C2B pull up 1-10

All sets must be UB

You must come off bar between sets

Rest as much or little as needed

10 min time cap

C-3: Metcon (Time)

After a 10 min rest….complete the following

40 back squats 75/45

40 cal row

30 front squats

30 cal row

20 OH squats

20 cal row


S-: Metcon (Weight)


Back Squat




60% 5×8 reps; rest 2-3 minutes


Bulgarian Split Squat 4×12; rest 90 seconds AHAP (as heavy as possible)


Broad Jumps 5×5; rest 60 seconds

*perform the 5 broad jumps back to back to back, with as little time on the ground as possible


3 sets:

Side Plank x 60 seconds/side; rest 60 seconds

Heavy Russian Kettlebell Swings x 30 reps; rest 60 seconds

Categories: WOD

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