Main – CrossFit
Main WOD
A: Handstand Push-ups (3 x amrap strict / holds)
B1: Shoulder Press (5 x 5 ; add 5-10#)
Super set with B2
B2: Bar Dips (5 x 5 weighted)
Dips on a static bar.
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
8 S2OH 95/65
10 box jumps
12 T2B
Competition WOD
A: Metcon (No Measure)
As a warm up
1k row
20 GHD sit ups
15 pull ups
10 burpees
B: 2 position clean and jerk (6 working sets @ 75%+)
1 clean from above knee
1 clean from floor
1 jerk
C: Box Jumps (5 x 3 max height ; build over sets)
D: Metcon (Time)
20 power snatch 75/45
10 burpee over bar
20 power snatch 95/65
10 burpee over bar
20 power snatch 115/75
10 burpee over
20 power snatch 135/95
10 burpee over
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Bench Press
60%x5
70%x5
80%xAMRAP
60% 5xAMRAP in 1 Minute; rest 2-3 minutes
S-B.
Close Grip Bench Press 3×10 AHAP; rest 2 minutes
S-C.
Dumbell Bench Press 5×10; rest 90 seconds AHAP
S-D.
4x100m Farmer Carry; rest 60 seconds AHAP