Main – CrossFit
Main WOD
A: Power Clean (EMOM 8 x 3 reps @ 80+)
B: HSPU / GHD
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)
SWOD
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