Mon

Main – CrossFit

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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

http://gymnasticswod.com/content/hollow-rock

Categories: WOD

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