Main – CrossFit
Todays 430 class will be a little different to assist Mel in celebrating her birthday….cheers!!!
Main WOD
A: Metcon (No Measure)
Clean and jerk warm up
T2B warm up
B: CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
We will pair up on this….one will work while other counts, then switch….
mel: Metcon (Time)
Mel’s 4:30 WOD
2 – 18 – 89 – 26yo
200m run
18 burpees
89 DUs / singles
26 box jumps
200m run
18 wall ball 25/16
89 pushups
26 pull ups
200m run
18 manmakers
89 KB swings 53/35
26 cal row
200m run
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A. Build to a Heavy 5 Rep Deadlift in 20 minutes
S-B. Accumulate 5 minutes in the Push-Up Plank Position
S-C. Max Strict Pull-Ups in 5 minutes
S-D.
100 Back Extensions for time
Competition WOD
A: Hang muscle snatch (5 x 3 ; light)
https://www.youtube.com/watch?v=lIFT5fq6Zoc
B: Power Snatch (3 x 5 @ 70% ; rest 90s – 2 min)
C: Snatch push press + OH squat (5 x 5 + 2)
A 3 + 1 would be 3 snatch PP + 1 OH squat
D: Metcon (Time)
Front squat EMOM 8
2 reps @ 70%
Build each set