Main – CrossFit
Aerobic Recovery
M-1: Metcon (Time)
Easy 2 mile run
Easy 3k row
Around the World
Competition WOD
C-1: Metcon (Time)
Easy 2 mile run
Easy 5k row
Around the World
SWOD
A: Ring Push Ups (3 Sets of Max Reps)
Push Up til shoulders touch rings or below.
B1: Mixed Grip Chin Ups (4 x 8-12)
B2: Seated DB “Power Cleans” (4 x 10)
Not really a power clean but a movement to work external rotation.
Same or more weight than last time.
C: DB OH Press (Arms to sides) (4 x 6)
Palms Forward
D1: Snatch Grip Shrugs (3 x 12)
Strict shrug with snatch grip.
Same or more weight than last time.
D2: Straight Barbell Curl (3 x 12)
E: Fat Gripz DB Farmers Carry (4 Sets for max distance)
Farmers carry using Fat Gripz.