Main – CrossFit

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Main WOD

M-1: Skill work / rope (No Measure)

3 sets not for time

2-3 rope climbs 15′

10m HS walk

3-5 MU

50 DUs

M-2: Bench Press (1-1-1-1 ; build over sets)

M-3: Bar Dips (3 x 12-15 ; weighted UB if possible)

Dips on a static bar.

Competition WOD

C-1: Bench Press (5-3-1; 5-3-1 wave load)

C-2: 2 position snatch (Cluster 1.1.1 ; 4 sets ; rest 2 b/t)

1 rep from above knee + 1 rep from floor
Try to hold onto bar….if you need to drop b/t hang and floor, make it a fast reset

C-3: Metcon (Time)

3 rounds for time of

50 DUs

30 T2B

10 DL 275/185


S-A: Bench Press (Bench Press 2×10 @75%; rest 2 minutes)

S-B: Close Grip Bench Press (Close Grip Bench Press 2×10 @60%; rest 2 minutes)

Bench press with grip close to or inside the smooth of the barbell.

S-C: Dumbell Bench Press (Dumbell Bench Press 2×10; rest 2 minutes AHAP Heav)

S-D: Metcon (Weight)

2x200m Farmer Carry; rest 60 seconds AHAP

Categories: WOD

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