Main – CrossFit

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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


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.

SW-E: Glute-Ham Raises (4 sets of Maintainable reps)

SW-F: Banded GHD Sit Up (3 x 10-15)

Categories: WOD

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