Main – CrossFit
Good video bar MU
https://www.youtube.com/watch?v=astSQRh1-i0
Main WOD
Deadlift (3 x 8 @ 65% ; rest 2 b/t)
GHD Situps (2 x 12 ; rest 2 b/t)
Metcon (3 Rounds for calories)
3 x 30s AD for max cal
Rest 3:30 b/t
Competition WOD
Bar Muscle-ups (3 x 5 ; focus is stringing together)
https://www.youtube.com/watch?v=astSQRh1-i0
Back Squat (5 x 10 ; same )
Snatch complex (3 x 3)
https://www.youtube.com/watch?v=iTLz8qsCuc0
Run through this progression 3 times each set with bar/light weight
https://www.youtube.com/watch?v=iTLz8qsCuc0
Snatch (Build to a heavy in 10-15 min)
Metcon (3 Rounds for calories)
3 x 30s AD….do with class
Rest 3:30 b/t
SWOD
SW-A: Weight Vest Box Jump (8 x 3)
Box jumps done with weight vests of varying weights.
*Rest 45 sec.
**Treat these just as you would a barbell squat, controlled decent, then build speed as fast as possible out of the bottom.
***Heavy.
SW-B: Deadlift (Sadiv Set – 12 Min @ 60%+)
*As many explosive reps as possible in 12 min. Tight, braced, arms extended set up. Pull as fast as possible off of floor to lockout.
**Use 60%+ of your 1 RM. If you hit over 36 reps (1 every :20 sec) last time, add 10 lbs this time.
SW-C: Back Squat (1 x 20 @ 50% AFAP)
*Controlled but quick descent, explosive as possible ascent, no pause at top. Finish set as fast as you can.
**Aim for 40-45 sec.
***Add 5-10 lbs from last time if you met the time goal.
SW-D: Medicine Ball Reverse Hyper (3 x 20)
Reverse hyper on GHD with medicine ball between feet.
SW-E: Hanging Leg Raise (4 x 6)
Add weight with medicine ball between feet.