Tues

Main – CrossFit

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Main WOD

M-1: Sit-ups (4 x 25 ; afap….rest during partners)

M-2: Bench Press (3 x 6 ; 65-70%)

M-3: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Do this with the class….pair up with someone you don’t know

C-3: Back Squat (3 x 10 ; add 10# from last week)

C-4: Front Squat (2 x 10 ; 60%)

SWOD

SW-A: Box Jump (3 x 5)

Non-weighted box jump.
*Give yourself a target to shoot for, something slightly higher than what you can land on fully extended.
**Rest 45 sec b/t sets.

SW-B: Back Squat (5-4-3-2-1)

*First set should be @ ~80% of your max, then add weight for each consecutive set, reps go down by one each so aim for adding 2-3% or 5-10 lbs each.
**Try to add 5 lbs each set from what you did last week, if you hit a new PR last week, follow the above guidelines.
***It’s not necessary to hit a max for this scheme but if you feel good, go for it!

SW-C: Single Leg Deadlift (3 x 6)

Deadlift done with 1 leg. Can use either a barbell, dumbbells or kettlebells to add weight.

SW-D: Ab Wheel Roll Outs (3 x 5-10 w/ 3 count pause @ extension)

*From knees or feet. Choose the hardest difficulty for number of reps.
**Use a wall as a stop for scaling.
*If you did 10+ reps last week, wear a weight vest this week.

SW-E: Metcon (AMRAP – Reps)

If you have time:
5 Minutes to get as many GHD Raises as possible.

Categories: WOD

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