Main – CrossFit
Main WOD
M-1: CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale MU w/ bar MU or C2B pull up
Scale OH squats as needed….make it tough
M-2: Barbell Row (3 x 12-15 reps)
M-3: GHD Situps (3 x 12-15)
Competition WOD
C-1: Metcon (3 Rounds for time)
3 sets each for time of
10 HSPU 2″ deficit
20 KB swings 70/53
Rest 60s b/t
C-2: Metcon (3 Rounds for time)
3 sets each for times of
12 C/J 155/105
12 alt lunges w/barbell
Rest 90s min b/t
C-3: Metcon (AMRAP – Reps)
In 9 min men / 10 min ladies
row 2k,then max rep DU in
time left over
Score is DU
SWOD
S-: Metcon (Weight)
S-A.
Bench Press
60%x5
70%x5
80%xAMRAP
60% 3xAMRAP; rest 2-3 minutes
S-B
Ring Push-Ups
5×10 @40X0; rest 60 seconds
S-C
Barbell Chinese Rows
5×10; rest 2 minutes AHAP
S-D
4 sets: rest 60 seconds
Push-Up Plank Hold x 120 seconds