Main – CrossFit
Skill Work
M-Sk: Overhead Squat (PVC drills)
Main WOD
M-1: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
M-2: Clean (Build to a heavy)
Competition WOD
C-1: Behind The Neck Jerk (3 x 75% / 3 x 85% / 3 x 90% (1rm))
C-2: 3 position snatch (3 x 60% / 3 x 65% / 3 x 70%)
high hang
mid hang
floor
C-3: 3 position clean (3 x 60% / 3 x 65% / 3 x 70%)
high hang
mid hang
floor
C-4: Plyos (4 x 10)
Various
SWOD
A: Box Squat Box Jumps (Above parallel) (5 x 3)
Squat to a box in a squat above parallel, then jump on top of another box, building speed out of the bottom as fast as possible.
B: Front Squat (4 RM (At least 3 heavy sets, at most 6))
C: Back Rack Walking Lunges (3 x 14 (total steps))
Walking Lunges with bar on back.
D: RDL (1 x 20 AFAP @ 50% DL max + 10 lbs)
Romanian Deadlift
E: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
12 GHD Sit Ups
12 Moving Side Planks (Each Side)