Main – CrossFit
Main WOD
A: Shoulder Press (establish a 1RM press in 20 min)
B: Metcon (Time)
20-15-10 of
Wall ball
Burpee
6 min cap
C: Metcon (Time)
After 5 min rest
20-15-10 of
Thrusters 95/65
Box jumps 24/20
8 min cap
Competition WOD
A: Metcon (Time)
3 rounds of
20 wall ball 25/16
15 deadlift 225/155
10 burpee over bar
B: Metcon (Time)
After 5 min rest
3 rounds of
20 KB swings 70/53
15 pull ups
10 front squats from ground 155/105
SWOD
S-A: Bench Press (S-A.Bench Press 60%x5 70%x5 80%xAMRAP60% 5xAMRAP)
S-: Metcon (AMRAP – Rounds and Reps)
S-B
Ring Dips
5xAMRAP in 90 Seconds; rest 60 seconds
S-C.
Dumbell Bench Press 5×10 AHAP; rest 60 secods
.
3x100m Farmer Carry AHAP; rest 60 seconds
SWOD
S-A: Deadlift (“S-A. Deadlift 60%x3 70%x3 80%x3 60% 5×10 )
S-: Metcon (AMRAP – Rounds and Reps)
S-B.
Front Squat 8×8; rest 2 minutes AHAP (as heavy as possible)
+
Right after the last set complete AMRAP 10 minutes of Back Squats with 50% of best Front Squat Weight
S-C.
Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes
*5-10lbs heavier than last week
S-D.
5 sets:
1 Minute Reverse Plank Add weight to these; rest 10 seconds
15 Ring Rows @30X0; rest 10 seconds
