Main – CrossFit
Main WOD
M-1: GPP rope/DU/T2B (No Measure)
3 sets not for time of
1-2 rope climbs 20/15′
30-40 DUs
12-15 T2B
M-2: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
300m row
10 HSPU
5 deadlift 275 / 185
Count the row as 3 reps….1 rep / 100m
M-3: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
50 DUs
30 pull ups
10 KB swing 70/53
Competition WOD
C-1: Front Squat
C-2: Metcon (Time)
10-8-6-4-2 HSPU 4″/2″ deficit
5-4-3-2-1 bar MU
Alternate bt sets
For time
10 min cap
C-3: Back Squat (1 x 20 AHAP ; 10 min cap)
C-4: Muscle-ups (practice 6-8 min ; UB sets)
SWOD
A1: Bench Press (5 x 65% / 3 x 75% / 90% x 1 / 100%+ x 1)
A2: Bench Press (85% x amrap ; perform after 75% set)
B: Ring Push Ups (6 x 10 @ 40X0 ; rest 60s)
Push Up til shoulders touch rings or below.
C: Chinese Rows (AHAP rest 2-3 b/t)
http://www.allthingsgym.com/chinese-rows-chest-supported-barbell-rows/
D: Push up plank hold (4 x 3 min holds)
Hold tight for allotted time