Main – CrossFit
Main WOD
M-1: GPP skill Not for Time (No Measure)
12 T2B
10 pistols
30 DUs
2-5 MU
3 sets
M-2: Push Press (Build to a heavy triple in 12-15 min)
M-3: 2k Row (Time)
Max Effort 2k Row
Competition WOD
C-1: Skill NFT (No Measure)
3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols
C-2: Metcon (No Measure)
30 cal AD x 6 @ 80%
Rest 3 b/t
SWOD
SW-A: Weighted Pull-ups (2 RM)
At least 3 heavy sets, at most 5.
SW-B: Banded Push Ups (4 x 6)
Put each end of a band in your hands, wrap around your back (so it adds resistance) and perform push ups for reps.
SW-C1: Ring Rows (3 x 10)
*Feet elevated if possible.
SW-C2: Band Pull Aparts (3 x 15)
SW-D: Snatch Grip Shrugs (3 x 8)
Strict shrug with snatch grip.
SW-E: Dumbbell Pullover (2 x 20)
Start with upper back on bench, hips bridged, rib cage locked down, body perpendicular to bench, with arms fully extended overhead, dumbbell in hands, pull the DB with straight arms til its directly above your chest. Like a lying straight arm lat pull down with DBs.