Main – CrossFit
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
