Wed

Main – CrossFit

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Main WOD

A: GPP rope/DU/T2B (No Measure)

3 sets not for time of

1-2 rope climbs 20/15′

30-40 DUs

12-15 T2B

B: Metcon (AMRAP – Rounds and Reps)

400m run

10 squat clean thrusters 115/75

10 strict pull ups

AMRAP 20

Run counts as 1 rep / round

Competition WOD

A: Metcon (No Measure)

Skill work

3 sets not for time of

8-10 box jumps (rebound focus)

3-5 bar MU

8-10 pistols

B: Power Snatch (Build to a heavy single in 15 min)

C: power snatch + snatch (Build to a moderate in 15-20 min)

1 power snatch + 2 full snatch

D: Muscle-ups (3 x 1-5 / mix with HS walks)

SWOD

S-A: Metcon (Weight)

S-A.

Deadlift

55%x5

65%x5

75%x5

55% 5×8 reps; rest 2-3 minutes

S-B: Metcon (Weight)

S-B.

Front Squat 5×8; rest 2 minutes AHAP (as heavy as possible)

S-C: Metcon (Weight)

S-C.

Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes

*Light weight working on technique

S-D: Metcon (Weight)

S-D.

5 sets:

1 Minute Reverse Plank; rest 30 seconds

10 Ring Rows @30X0; rest 30 seconds

http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg

Categories: WOD

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