Main – CrossFit
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
SWOD
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