Main – CrossFit
Main WOD
M-1: Power clean + power jerk (EMOM 8 x 3 reps)
Focus on good catch position and good dip/drive position
M-2: CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Men – 135#
Ladies – 95#
M-3: HSPU / GHD (Treat this more for skill work, be efficient)
12-9-6 HSPU
24-18-12 GHD sit up
Competition WOD
C-1: Metcon (Time)
5 rounds of
500m row
10 back squat 70% ish
6 MU – UB or bar MU
C-2: Metcon (Time)
3 rounds of
20 wall ball – unbroken 30/20
40 DUs – unbroken
Restart set if you break
SWOD
S-: Metcon (No Measure)
S-A.
Bench Press
75%x5
85%x3
95%xAMRAP
75% 4xAMRAP; rest 2-3 minutes
Paralette or Ring Pushups
5×15; rest 60 seconds
Dumbell Chinese Rows
5×15; rest 2 minutes (heavier than last week)
Handstand Walking Practice for 10 minutes