Main – CrossFit

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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)

Back Squat (5 x 10 ; same )

Snatch complex (3 x 3)
Run through this progression 3 times each set with bar/light weight

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


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.

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.

Categories: WOD

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