Main – CrossFit
Main WOD
A: Deadlift (5 x 3 ; heavy (85%ish))
B: Overhead Squat (From a rack ; build to heavy 3 rep in 12 min)
C: Metcon (Time)
21-15-9 of
KB swing 70/53
C2B pull up
8 min cap
Competition WOD
A: Clean and Jerk (60%x3 , 65%x3 , 70%x3)
B: Clean Pull (4 x 3 @ 90%)
C: Front Squat (4 x 5 @ 70%)
D: Metcon (Time)
40 wall ball 25/16
20 C2B
30 wall ball
15 C2B
20 wall ball
10 C2B
10 wall ball
5 C2B
SWOD
S-: (No Measure)
S-A.
Press
65%x5
75%x3
85%xAMRAP
65% 5xAMRAP; rest 2-3 minutes
S-B.
Single Arm DB Press
5×10; rest 60 seconds
*all 10 reps on 1 arm before switching sides
S-C.
3 sets: rest 2 minutes
Ring Pull-Ups x 8-10 reps @40X0
*use a partner to achieve this tempo and rep scheme
S-D.
DB External Rotations 5×12 @40X0; rest 60
5-12lbs DB