Main – CrossFit
Main WOD
A: Comp skill work (No Measure)
15-20 T2B
10m HS walk
50 DUs
3-5 MU
B: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Sub bar dips / CGPU for ring dips
12 min cap
Competition WOD
A: Comp skill work (No Measure)
15-20 T2B
10m HS walk
50 DUs
3-5 MU
B: Clean Pull (Build to a heavy double in 15 min)
C: Metcon (Time)
9-7-5 of
Snatch 135/95
Bar MU
S-: Metcon (AMRAP – Reps)
S-A.
Deadlift
60%x3
70%x3
80%x3
60% 5×8 reps; rest 2-3 minutes
S-B.
Front Squat 6×8; rest 2 minutes AHAP (as heavy as possible)
S-C.
Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes
*5-10lbs heavier than last week
S-D.
5 sets:
1 Minute Reverse Plank; rest 30 seconds
15 Ring Rows @30X0; rest 30 seconds
