Main – CrossFit
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