Main – CrossFit

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Main WOD

A: Metcon (AMRAP – Reps)

10-12 min DU practice

Work on UB sets at 70% of max set

So if you can do a set of 60 DUS , then do UB sets of 40-45…..

B: Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71


S-: Metcon (AMRAP – Rounds and Reps)






55% 5×10 reps; rest 2-3 minutes


Front Squat 8×6; rest 2-3 minutes AHAP (as heavy as possible)


Right after the last set complete AMRAP 10 minutes of Back Squats with 60% of best Front Squat Weight


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

*5-10lbs heavier than last week


5 sets:

1 Minute Reverse Plank Add weight to these; rest 10 seconds

15 Ring Rows @30X0; rest 10 seconds

Competition WOD

A: Metcon (Time)

400m run

60 DU

30 cal row

4 rounds for time

B: Handstand Walk (15 min practice )

C: Shoot Throughs (3 x 15… as needed)

Categories: WOD

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