Main – CrossFit

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Main WOD

Deadlift (3 x 5 @ 41X1 ; rest 2-3 b/t)

3 x 3 sn + oh (3 x 3 @ moderate ; focus on OH squat)

3 power snatch + 3 OHS
Focus on good OH bar position, active shoulders and FULL depth squat….

Metcon (AMRAP – Reps)

AMRAP wall ball in 3 min
Men 20#
Women 14#


SW-A: Shoulder Press (10 Min AMRepAP @ Last weeks 3 RM)

*Weight is heavy so aim for longer rest periods, try to get 1 rep on the minute for 10 minutes.

SW-B1: Pendlay Row (4 x 8)

*Alternate b/t B1 & B2.

SW-B2: Weighted Bar Dips (4 x 6)

*Alternate b/t B1 & B2.

SW-C1: DB Bench Press (2 Sets for AMRepAP)

*Alternate b/t C1 & C2.
**Weight that you choose should allow for 12+ reps.

SW-C2: Band Pull Aparts (2 x AMRepAP (15+ reps))

SW-D: GripsFear Farmer’s Carry (3 x Max distance (Any weight))

*Use the red ball grips for farmer’s carry’s.
*Choose decently challenging weight and walk for 3 sets of max distance.
**Try to choose a weight that your max carry is under 100 m each walk.

Categories: WOD

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