WOD 530

Main – CrossFit


Competition WOD
Then choose TWO more pieces of the three remaining.

View Public Whiteboard

A. Warm-Up

3 Slow Rounds

Row 500m

20 Empty Bar OHS

7 Strict Ring Dips

Keep the intensity fairly low, but get used to the work.

B. Met-Con

B: Metcon (Time)

(Rx Plus) 3 Rounds for time of:

7 Burpee Muscle-ups

7 Deadlifts 335/235lbs

(Rx) 3 Rounds for time of:

7 Burpees

7 Chest to Bar

7 Deadlift (75% of Max)
note your 1RM DL and WOD weight ie. 445/333

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

Sprint 200m


Rest 30 Seconds

D. Olympic Lifting

D: Clean and Jerk

E. Strength

E: Overhead Squat (3-3-3-2-2-1)

F. Mental Work

Every 2 Minutes for 20 Minutes (10 Rounds)

Assault Bike .5/.3 Miles

Bike AFAP each interval.

G. Accessory

G: Height Box Jumps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close