Main – CrossFit
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!