Main – CrossFit
Main WOD
M-1: Toes-To-Bar (3 x max ; rest 5 b/t)
Set is over when you come off the bar
M-2: Metcon (Time)
10 reps each back to back
Dead lift 135 / 95
Hang power clean
SDHP
3 sets each for time
Rest 4 min b/t sets
SWOD
A: Front Squat (3 RM in 3-5 sets above 85% 1 RM)
B: Back Rack Walking Lunges (4 x 12 (total steps))
Walking Lunges with bar on back.
C: Glute-Ham Raises (4 x Maintainable Reps)
Grab a partner to help you complete the movement.
D: Metcon (AMRAP – Rounds and Reps)
Core Circuit
5 Minute AMRAP:
10 Suitcase DL (Each Side)
10 V-Ups
10 weighted Sit Ups (Maintainable weight)
Competition WOD
C-1: Behind The Neck Jerk (70% x 3 / 75% / 80%)
C-2: 3 position snatch (50% x 3 / 55% / 60%)
high hang
mid hang
floor
C-3: 3 position clean (50% x 3 / 55% / 60%)
high hang
mid hang
floor
C-4: Plyos (ladder drills / box jumps / quick steps)
Various