Main – CrossFit
Main WOD
M-1: AIrdyne intervals (Calories)
3 sets each for max cals
30s airdyne
3-4 min rest
M-2: HSPU / GHD (12-9-6)
12-9-6 HSPU
24-18-12 GHD sit up
Scale= HRPU and weighted sit ups
Competition WOD
C-1: Behind The Neck Jerk (3 x 75% / 3 x 85% / 3 x 90% / 3 x 95%)
C-2: 3 position snatch (3 x 60% / 3 x 65% / 3 x 70% / 3 x 75%)
high hang
mid hang
floor
C-3: 3 position clean (3 x 60% / 65% / 0% / 75%)
high hang
mid hang
floor
C-4: Clean Pull (5 x 95% / 5 x 100% / 2 x 5 x 105%)
C-5: Plyos (4 x 20 jumps/side to sides/med ball jumps)
Various
SWOD
A: Front Squat (5 RM)
At least 3 sets above 80%, at most 5 sets to find 5 RM.
B: Back Rack Walking Lunges (3 x 20 Steps)
Walking Lunges with bar on back.
C: RDL (1 x 20 AFAP @ 50% + 20 lbs)
Romanian Deadlift
D: Reverse GHD Sit Ups (3 x 5-10)
With back on GHD, straight legs and hands in the foot holds, raise legs up, then lower them back down.