Main – CrossFit
Main WOD
A1: Shoulder Press (3 x 5 ; add 5-10#….should be tough)
A2: Power Clean (3 x 3 ; tough but good form – super set A1)
B: Metcon (Time)
30 DUs
20 alt DB snatch 65/40
10 HSPU / 15 HRPU
3 rounds for time
Competition WOD
A: Deficit Handstand Push-ups (3 x max rep @ 4″ deficit after 50 DUs)
B: Back squat Front squat (3 sets ; rest 2-3 b/t)
Perform 10 back squats then after re rack immediately into 5 front squats
C: Metcon (AMRAP – Reps)
AMRAP 2 of S2OH
185/125
Rest 2 min
AMRAP 2
165/105
rest 2 min
AMRAP 2
135/95
D: GHD Situps (3 x 20 rest 2-3 b/t)
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.
Close Grip Bench Press 4×10 AHAP; rest 2 minutes
S-C.
Dumbell Bench Press 5×10; rest 2 minutes AHAP
S-D.
5x100m Farmer Carry; rest 60 seconds AHAP