Tues

Main – CrossFit

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Main WOD

A1: Shoulder Press (5 x 10 ; add 5-10# ; rest 1 min then A2)

A2: Bar Dips (5 x 10 ; rest 2 min b/t then A1)

Dips on a static bar.

B: Metcon (AMRAP – Reps)

AMRAP 3 of

T2B

Rest 3 min then

C: Metcon (AMRAP – Reps)

AMRAP 3 of

KB swings full OH

53/35

Competition WOD

A: Press series x 1 (6 sets ; build over sets)

1 press

1 push press

1 jerk

B: Metcon (Time)

6 rounds of

5/3 MU

10 alt lunges w/KBs 53/35

1 each hand

250m row

C: Power Snatch (2 sets x 12 ; rest 3 b/t ; 135/95)

SWOD

S-: Metcon (AMRAP – Rounds and Reps)

S-A.

Bench Press

65%x5

75%x3

85%xAMRAP

60% 3xAMRAP; rest 2-3 minutes

S-B

Ring Dips

5xAMRAP in 90 Seconds; rest 60 seconds

S-C

DB Chinese Rows

7xAMRAP in 60 seconds; rest 2 minutes AHAP

S-D

5 sets: no rest

Push-Up Plank Hold x 90 seconds

Double Unders x 90 seconds

Categories: WOD

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