Main – CrossFit

View Public Whiteboard

Main WOD

A: Power Clean (EMOM 8 x 3 reps @ 80+)


12-9-6 HSPU

24-18-12 GHD sit up

C: Metcon (Time)

400m run

50 air squats

50 push ups

400m run

Competition WOD

A: Skill work (No Measure)

3 sets not for time

2-3 rope climbs legless 15′

6-10 HSPU 4″ deficit

3-5 bar MU

12-15 min max

B: Metcon (Time)

5-4-3-2-1 C/J 205/155

50-40-30-20-10 DUs

For time

C: Push Press (Behind the neck)

D: Back Squat (5-3-1 ; 5-3-1 wave load)


S-: Metcon (Weight)

S-A. Build to a Heavy Front Squat in 20 minutes

S-B. Build to a Heavy Power Snatch in 20 minutes

S-C. Farmer Carry 400m a 1 Heavy Ass Dumbell/Kettlebell per hand

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: