Main – CrossFit
Main WOD
Metcon (AMRAP – Reps)
Tabata air squats
Front Squat (3 x 5 @ 41X1 ; add10# )
Power Clean (Build to heavy in 10 min )
Metcon (No Measure)
Power clean EMOM
10 X 3 reps @ 75%
Competition WOD
C-1: Skill – dip (No Measure)
3 sets not for time
10 ring dips
15 T2B
20 alt pistols
40 DUs
SWOD
SW-A: Power Clean (1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 3 @ 80%)
*This is both warm up for your deadlifts and maintenance for your power cleans.
SW-B: Deadlift (5 RM in 3-5 sets above 75% 1 RM)
SW-C: RDL (1 x 20 @ 50%+ of DL 1RM)
Romanian Deadlift
*Set is as fast as you can move the weight from just below knee to full extension for 20 reps. The goal is under 30 sec.
**If you completed your set of 20 in under 30 sec last week, add 5-10 lbs. Otherwise, start with 50% of your 1RM.
SW-D1: Weighted Single Leg Glute Bridge (4 x 8)
Add weight with DB or BB across hips. The axle bar works well for this.
SW-D2: Glute-Ham Raises (4 x 6)
SW-E: Hanging Leg Raise (3 x 9)
Add weight with medicine ball between feet.