Main – CrossFit
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
SWOD
S-: Metcon (Weight)
S-A.
Back Squat
60%x5
70%x5
80%xAMRAP
60% 5×8 reps; rest 2-3 minutes
S-B.
Bulgarian Split Squat 4×12; rest 90 seconds AHAP (as heavy as possible)
S-C.
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
S-D.
3 sets:
Side Plank x 60 seconds/side; rest 60 seconds
Heavy Russian Kettlebell Swings x 30 reps; rest 60 seconds