Fri

Main – CrossFit

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Main WOD

M-1: Rope / BF pull up / DUs / Box jump (No Measure)

40-50 DU

12-15 BF pull up

1-2 rope climbs (minimum pulls)

8-12 box jumps (rebound and speed)

M-2: Metcon (No Measure)

Working on speed and efficiency

Clean and jerk – 12-15 min

Snatch – 12-15 min

Mobility hips/quads

Competition WOD

C-1: Rope / BF pull up / DUs / Box jump (No Measure)

40-50 DU

12-15 BF pull up

1-2 rope climbs (minimum pulls)

8-12 box jumps (rebound and speed)

C-2: Deadlift (Speed and efficiency ; light and fast)

SWOD

S-: Metcon (No Measure)

S-A.

Press

75%x5

85%x3

95%xAMRAP

75% 3xAMRAP; rest 2-3 minutes

S-B.

Single Arm DB press Alternating Arms

6×8; rest 60 seconds

S-C.

Barbell Chinese Rows

6×6; rest 2 minutes AHAP

S-D.

100 DB Tricep Extensions on a Bench light weight feel the burn!

Categories: WOD

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