Main – CrossFit

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Main WOD

A-MA: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Competition WOD

A-CMP: Back Squat (3×5 Rest 2)

B-CMP: Shoulder Press (3×5 Rest 2)

C-CMP: Metcon (Time)

3 RFT of
400m run
12 T2B
8 S2OH 155/105

D-CMP: 2 Mile Run (Time)

Run @ 80-85%


A-SW: Squat Box Jumps (8 x 2 (20/15 lb DB’s held at sides))

Squat then box jump, no pause.
*60 sec Rest
**Choose box height just above what you can land fully extended.

B-SW: Weighted Step-ups (3 x 8 (each side))

C-SW: Seated Good Morning (3 x 9 )

Good morning while seated on bench with feet on floor.
Start with bar in rack, squat to bench, maintain as tight an arch as possible with abs engaged, perform good mornings, then squat back up. Start light and build. Get a spotter if you think you might need one.

D-SW: Standing Barbell Twist (4 x 6 (each side))

One end of the barbell rests in the center of a weight plate on the ground, one end with weight loaded on it is rested in hands.

Categories: WOD

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