Main – CrossFit

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Main WOD

The 4:30 class may do something a little different as it is Lindsey L last class for a while. She is heading off school down south….we will miss her!

Back Squat (3 x 15; build over sets ; 15 min cap)

These sets should be TOUGH!!
Almost failing …..almost

Metcon (No Measure)

EMOM 12 of
3 power cleans @ 70-75%

Back extensions (2 x 10 back extensions and GHD sit up)

Competition WOD

Oly week 10

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of
10 wall ball 30/20
8 C2B pull up
6 HSPU strict
4 ring dips


SW-A: Sadiv Set Pull Ups (AMRAP – Reps)

10 Minute Sadiv Set:
Speed Pull Ups

*The purpose of this set is to do pull ups in SINGLES with as much explosion as possible each rep. It’s an AMRAP but not really as many as possible but as many fast (during the concentric) reps as you can do. Make sure you still lower yourself under control and get the eccentric action. The last rep should look like the first.
**If your max rep pull up set is less than 5, sub inverted rows (bar) or piked pull ups with feet on ground.
***Once you are able to do 36 fast reps in a set, add weight.
*If you did 36+ reps last time, add 5-10 lbs.

SW-B: Shoulder Press (4 x 6)

SW-C: Banded Push Ups (3 x 8)

Put each end of a band in your hands, wrap around your back (so it adds resistance) and perform push ups for reps.

SW-D: DB Shrugs (3 X 12)

Palms in.

SW-E: Hammer Curls (2 x 20)

Neutral grip DB curls.

Categories: WOD

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