Wed

Main – CrossFit

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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

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

Categories: WOD

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