Main – CrossFit
Main WOD
A: 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 time cap….move through efficiently
B1: Back Squat (4 x 8 ; add 20# ; rest 1 min then B2)
B2: Power Clean (4 x 3 ; AHAP ;rest 2-3 then B1)
C: Metcon (Time)
50 cal row
40 KB swing 53/35
30 Pull ups
20 Goblet squats
10 Burpees
For time….
Competition WOD
A: 2 position clean (Build over 6 sets , 1st set 80% + -)
1 from above knee
1 from floor
B: Split Jerk (Build to a heavy double in 6 sets)
C: Metcon (Time)
2k row
50 alt pistols
30 hang cleans (power OK)
185/135
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Back Squat
55%x5
65%x5
75%xAMRAP
55% 5×10 reps; rest 2-3 minutes
S-B.
Skater Squats 5×10/side; rest 90 seconds *light weight
https://www.youtube.com/watch?v=Tivrc9UhELc
S-C.
HIGH Box Jumps 5×5; rest 60 seconds
S-D.
5 sets:
Hollow Rock x 90 seconds; rest 60 seconds