Main – CrossFit
Main WOD
A: 3 x 3 OH press complex (4 sets ; rest 2-3 b/t)
3 strict press
3 push press
3 push/split jerk
No rest b/t
Build to AHAP
B: Metcon (AMRAP – Reps)
EMOM 8 of
6 alt OH lunges 45/25
6 burpee to plate
C1: Bar Dips (3 x 12…..super set with C2)
Dips on a static bar.
C2: GHD Situps (3 x 12-15…rotate back to C1)
Competition WOD
A: Weighted Pull-ups (5 – 3 -1 ; build to a heavy)
After 1 rep max, rest 2 min then complete 2 sets max rep UB pull ups , rest 2 min b/t
B: Front Squat (5 x 2 , build to max for today)
C: Metcon (Time)
3 rounds of
20 alt lunges 45/25
20 T2B
D: Metcon (Time)
30-20-10 S2OH
Men 95/115/135
Ladies 65/85/95
10 – 7 -5 MU-Men
5 – 3 – 1 – Ladies
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Bench Press
55%x5
65%x5
75%xAMRAP
55% 3xAMRAP in 2 minutes; rest 2-3 minutes
S-B
Ring Dips
5xAMRAP in 90 Seconds; rest 60 seconds
S-C.
Dumbell Bench Press 5×10; rest 2 minutes AHAP
S-D.
3x100m Farmer Carry; rest 60 seconds AHAP