Wed

Main – CrossFit

View Public Whiteboard

Main WOD

M-1: Metcon (AMRAP – Reps)

800m run
Rest 1 min
2 min alt DB snatches moderate
Rest 1 min
1 min push ups
Rest 1 min
2 min Goblet squat w/ KB
Rest 1 min
1 min burpees

Score is total reps….keep count!!

M-2: Pull-ups (5 x 8-10 ; strict)

Competition WOD

C-1: Front Squat (5 x 75% / 85% / 90% / 93%)

C-2: Back Squat (Same)

C-3: Shoulder Press (5 x 40% / 50%)

C-4: Push Press (3 x 60% / 70%)

C-5: Bench Press (5 x 75% / 80% / 85% / 90%)

C-6: Dips (3 x 20)

C-7: Barbell bicep curl (3 x 8 ; AHAP)

C-8: GHR (3 x 12)

Glute ham raises

C-9: L-Sit Pull-ups (3 x max)

SWOD

A: Metcon (Time)

Iron Scap

Then:

8-10 Rounds (Time Cap of 25 min) @ 70-75% effort:
100 M Run
~50 m Walk
50 Singles
10 Sit Ups
10 Easy Russian Kb Swings