Wed

Main – CrossFit

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Main WOD

M-1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

30 DUs UB

15 OH squats 75/45

M-2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

30 KB swings 53/35

15 box jumps 24/20

M-3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 of

10 C/J 115/75 (power clean push jerk)

5/3 MU

Competition WOD

C-1: Push Press (5 x 3 ; build to a heavy triple)

C-2: Deadlift (5 x 3 ; build to a heavy triple)

C-3: Metcon (No Measure)

Complete same AMRAPS with class

Use 95/65 for OH squat

Use 135/95 for C/J

C-4: Metcon (Time)

Immediately following last AMRAP

complete 10 bar MU for time

SWOD

SW: Metcon (Time)

A) Iron Scap 2x through

B) GHD Raises – 3 x maintainable reps

C) Single Leg Glute Bridges – 4 x 6 each side

D) Complete the following at 70% pace:

150 Kb Swings – Light to Moderate weight

300 Single Unders or Jog in place jump rope

*Split up anyway in roughly equal sets.

Categories: WOD

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