Main – CrossFit

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Main WOD

M-1: Face Pull (2 x 20 ; moderate)

Attach band to pull up rack and pull to face.

M-2: Farmer’s Carry (2 x 200m ; rest 3 b/t ; 70/53)

M-3: Deadlift (3 x 8 ; moderate ; focus on speed ; TnG)

Competition WOD

C-1: Behind The Neck Jerk (3 x 75%/85/90/95/98 (5 rep))

C-2: 3 position snatch (3 x 60%/65/70/75/78)

high hang
mid hang

C-3: 3 position clean (same)

high hang
mid hang

C-4: Clean Pull (5 x 95% / 100 / 105(2))

C-5: Box Jumps (4 movements….you pick….ladder)


SW-A: Paused Back Squat (3 RM (5 second pause in bottom of last rep))

Back squat with a pause in the bottom position.
At least 3 sets, at most 5 sets to find 3 RM.

SW-B: Front Rack Forward Alternating Lunge (3 x 10 (Each leg))

In place forward lunge with weight in front rack.

SW-C: Reverse Hypers (4 sets of maintainable reps)

Use GHD machine.

SW-D: Metcon (Time)

3 Rounds of:
5 Suitcase DL (Each side)
5-10 Leg Raises (Maintainable UB Reps)
30 M Single Arm Farmers Carry (Each arm)
5 Weighted Sit Ups
*Each movement should be UB.
**Rest enough to complete UB.

Categories: WOD

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