Main – CrossFit
Main WOD
M-1: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
M-2: Ring Rows (3 x max reps with good form)
Competition WOD
C-1: Bar Muscle-ups (3 x 10 ; rest 3-4 b/t)
C-2: Metcon (3 Rounds for time)
1000m row
50 DUs
40 KB swing 53/35
30 T2B
20 DL 255/175
10 burpee over bar
Complete as much as possible in 6 min
Rest 5 min
Complete as much as possible in 8 min
Rest 5 min
All for time
SWOD
SW-A: Weight Vest Box Squat Box Jumps (1 Every 30 Sec for 8 Minutes)
Squat to a box with a weight vest on, then jump to another box.
Squat to box at or below parallel.
SW-B: DB Box Jump – Deadlift Position (1 Every 30 sec for 8 Minutes)
Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
Start with DBs rested at height where bar would be placed.
SW-C: Front and Rear Foot Elevated Split Squat (5 x 5 (Each Leg))
Split squat where the rear foot and front foot are both elevated.
SW-D: Snatch Grip RDL (1 x 20 AFAP @ 40-50% DL 1 RM)
RDL from snatch grip width.