Main – CrossFit
Main WOD
A1: Shoulder Press (5 x 10 ; add 5 – 10# ; rest 30s)
Super set with max rep push ups
A2: Push-Ups (Super sets with A1 ; rest 90s)
*Chest and thighs must touch the ground at the bottom with a full lockout of the elbows at the top
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
Ascending ladder of each
Wall ball 20/14
T2B / V ups
3-6-9-12-15……
3 wall ball – 3 T2B – 6 wall ball – 6 T2B…….
Competition WOD
A1: Shoulder Press (5-3-1 ; 5-3-1 ; wave load; rest 30s )
Super set with A2
A2: Weighted Bar Dips (Alt with press ; rest 2 min )
B: Hang Power Clean (EMOM 6 x 5 reps ; 185/125)
C: Metcon (3 Rounds for time)
3 rounds each for times of
20 KB swings 70/53
15 C2B pull ups
10 HSPU
5 G2OH 185/135
Rest 3 min b/t
SWOD
S-: Metcon (AMRAP – Reps)
S-A.
Bench Press
60%x5
70%x5
80%xAMRAP
60% 3xAMRAP; rest 2-3 minutes
S-B
Ring Dips
5xAMRAP in 60 Seconds; rest 60 seconds
S-C
DB Chinese Rows
5xAMRAP in 60 seconds; rest 2 minutes AHAP
S-D
4 sets: no rest
Push-Up Plank Hold x 90 seconds
Singel Unders x 90 seconds