Tues

Main – CrossFit

View Public Whiteboard

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

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«