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: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Competition WOD

A1: Back Squat (4 x 3 ; build over sets ; heavy)

After 1st working set rest 1 min then perform front squat x 10 @ 70% (A2) of that sets weight ; rest 3 min b/t

A2: Front Squat (4 x 10)

B: MU/HSPU ladder (Strict HSPU and MU if possible)

1-5-1 of each ; alt movements

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 S2OH 115/75

10 box jumps

15 T2B

20 DUs

SWOD

S-: Metcon (AMRAP – Rounds and Reps)

S-A.

Deadlift

60%x3

70%x3

80%x3

60% 10×3 SPEED reps; rest 2-3 minutes

S-B.

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

+

Right after the last set complete AMRAP 10 minutes of Back Squats with 50% 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 Add weight to these; 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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