Main – CrossFit
Main WOD
M-1: Front Squat (3-2-1-1-1)
M-2: GHD Situps (3 x 12-15)
M-3: Metcon (AMRAP – Reps)
Tabata push ups
Tabata sit ups
Competition WOD
C-1: Front Squat (3 x 10 ; moderate 65-70% ; rest 1 min)
C-2: Back Squat (3 x 10 ; 70%+ ; rest 1 min)
C-3: Metcon (5 Rounds for time)
5 sets of
300m row
20 pull ups
10 burpees
Each for times
Rest 2 min b/t
SWOD
S-A: Bench Press (2×10 @65%)
S-B: Close Grip Bench Press (2×10 @50%)
Bench press with grip close to or inside the smooth of the barbell.
S-C: Dumbell Bench Press (2×10 AHAP (as heavy as possible))
S-D: Metcon (Weight)
3 sets: rest 60 seconds
100m Farmer Carry AHAP