Main – CrossFit
Main WOD
GPP skill Not for Time (No Measure)
12 T2B
10 pistols
30 DUs
2-5 MU
3 sets
Metcon (Time)
5 rounds for time of
400m run
5 deadlift 275/185
2-4 MU
Scaling
Men – 225 x 7 ; women 145 x 7
C2B x 8
Pull up x 10
Competition WOD
Oly week 11
This will be last week we program in on this cycle….plan on more Crossfit !
Metcon (Time)
5 rounds for time of
400m run
8 deadlift 285/195
5 MU (ub)
Do this workout with a class…
SWOD
SW-A: Squat Box Jump (3 x 3)
Full squat, then, jump to box.
SW-B: Back Squat (5 x 3 @ 80%)
*Controlled descent, explosive ascent.
**60-90 sec rest.
SW-C: Glute-Ham Raises (1 Max Reps Set)
SW-D: Hanging Leg Raise (1 Max Reps Set)
Add weight with medicine ball between feet.