Main – CrossFit
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A. Build to a Heavy Press in 20 minutes
S-B. Build to a Heavy 3 rep Back Squat in 20 minutes
S-C. Sled Drag 20 minutes or Airdyne 20 minutes
Main WOD
A: Deadlift (3 x 2 ; AHAP ; build over sets)
B: Metcon (3 Rounds for time)
3 sets each for times of
20 cal AD
5 power cleans 155/105
5 box jumps 30/24
Rest 4 min
C: Pull-ups (Progressions)
Competition WOD
A: Deadlift (Reps as follows)
10 x 60%
10 x 65%
7 x 70%
5 x 80%
3 x 90%
B: Metcon (AMRAP – Reps)
EMOM 5
5 OH squats (snatch 1st rep) 135/95
5 C2B pull ups
C1: Metcon (Time)
In 6 min complete as much of
700m row
20 burpee over erg
C2: Metcon (Time)
From 6:01 – 12:00
3 rounds of
10 hang cleans 135/95
50 DUs
C3: Metcon (AMRAP – Reps)
From 12:01-18:00
400m run
AMRAP squat clean thrusters 135/95