Main – CrossFit
Main WOD
A: Rope / BF pull up / DUs / Box jump (No Measure)
40-50 DU
12-15 BF pull up
1-2 rope climbs (minimum pulls)
8-12 box jumps (rebound and speed)
B: Shoulder Press (3 x 8 @ 50%)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8
5 OH squats 115/75
7 C2B pull ups
9 Box jumps 24/20
Competition WOD
A: Metcon (No Measure)
3 sets not for time of
50 DUs
2-3 rope climbs
8-12 DB snatches moderate
3-5 bar MU
B: Press series (Build over 5 sets ; rest 2-3 b/t)
press x 3
push press x 3
push jerk x 3
C: 2 position clean (Build over sets for 20 min)
1 from above knee
1 from floor
D: Metcon (Calories)
6 min AD @ 80%
SWOD
S-A: Bench Press (S-A. Bench Press 55%x5 65%x5 75%xMAX 55% 5xMAX)
S-B: Rings Push Ups – Rings Turned Out (S-B Ring Push 5xAMRAP in 90 Seconds; rest 60 seco)
Push up on the rings where you turn the rings out at the top of the push up.
S-C: Metcon (AMRAP – Rounds and Reps)
S-C.
Dumbell Bench Press 5×10 AHAP; rest 60 secods
3x100m Farmer Carry AHAP; rest 60 seconds