Main / Comp

Main – CrossFit

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Main WOD

M-1: Bear Complex (3 working sets ; rest as needed ; 20 min)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

M-2: Metcon (3 Rounds for time)

3 rounds each for times of
3 dead lift 275/215
5 box jumps 30/24
15 cal AD
Rest 5 b/t

Competition WOD

C-1: Oly week – day 2 (Week 6 day 2)

C-2: Metcon (Time)

3 sets for time of
50 DUs
15 T2B
10 Alt pistols
5 MU

SWOD

SW-AB: Metcon (Time)

A) Iron Scap

B) 8 Rounds or 25 Minutes of:
100 M Sled Walk (Sled+25-45lbs)
50 M Walk
12 Sit Ups
12 Russian Kb Swings – Light
5-7 Push Ups
*Casual pace or 70-75% effort