Main – CrossFit

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Main WOD

M-1: Front Squat (1-1-1-1 ; build to a 1 RM)

M-2: Metcon (Time)

21-15-9 of

Hang power snatch 95/65

Box jumps 24/20

10 min cap
We will run this in 2 waves….

M-3: 1k row -cooldown @ 70% (No Measure)

Competition WOD

C-1: Skill work / rope (No Measure)

3 sets not for time

2-3 rope climbs 15′

10m HS walk

3-5 MU

50 DUs

C-2: Front Squat (Build to a heavy single in 6 sets quick)

C-3: Power clean + power jerk (Clusters – 2.2.2 ; 4 sets ; build)

Focus on good catch position and good dip/drive position

C-4: Metcon (3 Rounds for time)

250m row

15 KB swing full OH 70/53

15 wall ball 30/20

Rest 4 min

3 sets each for times


S-A: Back Squat (Back Squat 2×8 @65%; rest 2 minutes)

S-B: Bulgarian Split Squats (Bulgarian Split Squat 4×12; rest 60 seconds AHAP ()

S-C: Jumping Back Squats (Jumping Back Squats 5×10 @25% 1RM; rest 1 minute)

S-D: Ab Wheel Roll Outs (Ab wheel roll-outs 5×10; rest 60 seconds)

*From knees or feet. Choose the hardest difficulty for number of reps.

**Use a wall as a stop for scaling.

Categories: WOD

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