Main – CrossFit
Main WOD
M-1: Deadlift (3 x 4; add 10# from last….80% +-)
M-2: Bear Complex (Build to a 5 rep heavy)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
M-3: Skill work (No Measure)
Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU
Competition WOD
C-1: 3 position snatch (Build to a moderate in 8 sets)
high hang
mid hang
floor
C-2: Clean and Jerk complex 2 (Build to a moderate in 8 sets)
1 PC
1FS
2 SJ
C-3: Bear Complex (Build to a heavy)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
SWOD
SW-A: Box Jump (8 x 3)
Non-weighted box jump.
*Alternate b/t a set of squat box jumps and standing box jumps.
**45 sec rest
SW-B: Deadlift (Sadiv Set – 12 Min AMFastRepAP)
SW-C: Medicine Ball Reverse Hyper (3 x 20)
Reverse hyper on GHD with medicine ball between feet.