Mon

Main – CrossFit

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Main WOD

M-1: Front Squat (3 x 8 @ 65% max)

M-2: Metcon (Time)

3 rounds for time of
15 box jumps 24/20
12 power cleans 115/75
9 S2OH 115/75

M-3: Metcon (AMRAP – Reps)

AMRAP 5 of
Strict pull ups

Competition WOD

Back to some basics… we will be adding squats and presses this week for the next several weeks….high volume to start , then lower reps/heavy weight

C-1: Skill dip/MU/DU (No Measure)

3 sets not for time of
10 ring dips
5 MU
50 DUs

Barbell complex (4 x 10 reps ; rest 4 b/t)

Squat clean / hang clean / push press / jerk
Men – 155# / 175 / 195 / 205
Ladies – 105 / 115 / 125 / 135

C-4: Metcon (Time)

3 rounds for time of
15 box jumps 24/20
12 power cleans 115/75
9 S2OH 115/75
Try to coordinate and do this portion with a running class…if that means doing this first then do that….

SWOD

SW-A: Pull-ups (Sadiv Set – 10 Minutes AMFRepAP)

*Each rep performed as fast as possible during concentric and lowered under control to passive hang before dropping.
**Single reps only.
***If you hit over 30 reps last time, add 5-10 lbs this time.
****Try to do part of this with main class

SW-B: Handstand Push-ups (Sadiv Set – 10 Minutes AMFRepAP)

*Each rep consists of controlled lowering portion of movement to explosive but strict concentric portion.
**Single reps only.
***If you hit over 30 reps, add a 1-2″ deficit to the movement.
****Sub 5 sets of maintainable reps pike push ups if you do not have strict, full range HSPU.

SW-C1: Elbows Out Ring Rows (5 x 7)

Ring rows done with elbows @ 90 degrees. Scale with degree of incline.
*Alternate b/t C1 & C2.

SW-C2: Weighted Bar Dips (5 x 7)

*Add weight if possible.
**Alternate b/t C1 & C2.

SW-D1: Bar Hang (3 x Maintainable times.)

Hang from a pull up bar.
*Goal is to eventually be able to get multiple 2 minute sets.
**Alternate b/t D1 & D2.

SW-D2: Wall Facing Handstand Hold (3 x Maintainable times.)

Handstand hold while facing wall. Ideally with hands as close as possible, chest, thighs and nose touching wall while maintaining hollow body.
*Goal is to eventually be able to get multiple 2 minute sets.
**Alternate b/t D1 & D2.

Categories: WOD

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