Main – CrossFit
Main WOD
A: Comp skill work (No Measure)
15-20 T2B
10m HS walk
50 DUs
3-5 MU
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
10 min cap
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time cap – 20 min
scale to finish
Competition WOD
A: Comp skill work (No Measure)
15-20 T2B
10m HS walk
50 DUs
3-5 MU
B: Clean Grip Shrug (EMOM 10 x 2 reps heavy)
Shrug from clean grip. Use hook grip or straps if you have them.
C: Metcon (3 Rounds for time)
3 sets each for times
20/15 cal AD
10 burpee
5 power cleans 135/95
Rest 4 min b/t
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Deadlift
65%x5
75%x3
85%xAMRAP
65% 5×8 reps; rest 2-3 minutes
S-B.
Front Squat 8×6; rest 2-3 minutes AHAP (as heavy as possible)
+
Right after the last set complete AMRAP 5 minutes of Back Squats with 80% of best Front Squat Weight
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 10 seconds
15 Ring Rows @30X0; rest 10 seconds