Tuesday

Main – CrossFit

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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

Categories: WOD

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