Main – CrossFit
Main WOD
M-1: Clean and jerk complex (Build for 15 min)
1 PC
1 HC
1 FS
2 SJ
M-2: Metcon (AMRAP – Rounds and Reps)
AMRAP 4
8 deadlift 225/155
8 burpee over bar
Rest 4 min b/t each AMRAP
M-3: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
6 C2B pull up
3 Thrusters 135/95
M-4: Metcon (AMRAP – Rounds and Reps)
AMRAP 6
15 KB swing 70/53
30 Air squats
Competition WOD
C-1: Easy skill work (No Measure)
Pick 2 movements and work on them
10-12 min practice
C-2: Metcon (Time)
1000m row
90 DUs
80 wall ball
70 push ups
60 T2B
50 cal AD
40 box jump over 24/20
30 power cleans 135/95
20 burpee over bar
10 MU
SWOD
S-: Metcon (No Measure)
S-A.
Bench Press
70%x3
80%x3
90%xAMRAP
70% 3xAMRAP; rest 2-3 minutes
Paralette or Ring Pushups
6×10; rest 60 seconds
Dumbell Chinese Rows
6×10; rest 2 minutes (heavier than last week)
Handstand Hold
4×60 seconds; rest 90 seconds