Main – CrossFit

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Main WOD

Snatch warm up (2 Xs through with PVC or BB)

3 reps each of
BTN press
Snatch grip press
OH squat
high hang snatch
mid hang snatch

M-2: Snatch (Build to a moderate in 6 sets)

M-3: Snatch EMOM (2 snatches @ 70% of todays; build over sets)

12 min EMOM of 2 heavy-ish snatches

M-4: Skill work (No Measure)

Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU

Competition WOD

C-1: Oly week 11

Sat Comp peeps…aerobic tester

Metcon (AMRAP – Reps)

In 10 min complete as much as possible up the ladder of
1 HSPU + 1 MU
2 HSPU + 2 MU
Etc…for 10 min
Try to rest b/t movements so you can go UB on sets


SW-A: Metcon (AMRAP – Reps)

Sadiv Set Pull Ups
10 Minutes AMRAP of Pull Ups
*Single Reps only
**Perform each rep as fast as possible.
***If you were over 36 reps last time, add 5 lbs.

SW-B: Floor Press (2 x 6)

SW-C: Ring Rows (2 x 10)

SW-D: Band Pull Aparts (2 x 15)

SW-E: DB OH Press (Arms to sides) (2 x 8)

Palms Forward

Categories: WOD

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