Main – CrossFit
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
