Monday

Main – CrossFit

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Main WOD

A1: Back Squat (5 x 5 ; add 10#)

Super set with A2 –

rest 30s after BS , then rest 2-3 min

after BSS

A2: Bulgarian Split Squats (5 x 8 ; BW – 30#)

B: Metcon (AMRAP – Reps)

AMRAP 8 of

30 power cleans 95/65

10 burpee over bar

25 power cleans 115/75

10 burpee over bar

20 power cleans 135/95

10 burpee over bar

15 power cleans 155/115

10 burpee over bar

Competition WOD

A: Metcon (Time)

1 set for time of

50/40 wall ball 20/14

50/40 cal AD

50//40 cal row

8 min cap

B: Thruster (Clusters…3.3.3 135/95 starting weight)

Complete 5 sets of 3.3.3

Men – 135 – 155 – 165 – 185 – ???

Ladies – 95-105-115-125- ???

Rest 20s b/t triples

C: Bar Muscle-ups (3 x max rep ; rest 2-3 b/t)

SWOD

A1: Back Squat (5 x 60% , 5 x 70%)

A2: Back Squat (AMRAP x 80%)

A3: Back Squat (5 x 8 @ 60% ; rest 2-3)

A4: Skater squats (5 x 5 ; rest 90s)

5 x 5 / side
https://www.youtube.com/watch?v=Tivrc9UhELc

B: Box Jumps (high 5 x 5 ; rest 60s)

C: Hollow rocks (5 sets x 2 min ; rest 2)

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

Categories: WOD

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