Main – CrossFit
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