Main – CrossFit
Main WOD
The 4:30 class will have 2 “expecting” Dads and they will do a modified WOD to accommodate their “babies”….
M-1: Deadlift (3 x 5 ; 70-75%)
M-2: Back Squat (2 x 15 ; 50% max ; speed is king)
M-3: Snatch / burpee EMOM 12 (70% ish snatch)
3 power snatch + 5 burpees
Competition WOD
C-1: Back Squat (5 x 10 ; same as Tues)
C-2: 2 position snatch (Build to a heavy in 8 sets)
1 rep from above knee + 1 rep from floor
C-3: Metcon (3 Rounds for time)
Complete as much as possible in 6 min ,
then 8 min , then for time….rest 5 min
between sets
1000m row
50 KB swings 53/35
40 T2B
30 S2OH 115/80
20 C2B pull up
10 burpee box jump over
SWOD
SW: (No Measure)
A – Weight Vest Box Jump
6 x 3
*Alternate between full squat box jump and standing box jump
*45 sec rest
B – Deadlift – 12 Min Sadiv – AMFRepAP
*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.
C – Back Squat
1 x 20 @ 50%+ AFAP
*Add weight if you were able to complete this in under 40 sec last week.
**Focus on a fast set and fast ascent.
***Moderately controlled decent, not a divebomb but quick and controlled.
D – Single Leg Deadlift
3 x 5 Each leg
E1 – GHD Raise
3 x 6-8
E2 – Weighted GHD Sit Up
3 x 6-8