Mon

Main – CrossFit

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Main WOD

M-1: Push Jerk (EMOM 5 of 5 reps ; moderate -heavy)

M-2: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 of

6 dead lift 115/75

9 box jumps 24/20

12 S2OH 115/75

M-3: Toes-To-Bar (2 sets max reps ; rest 3 b/t)

Competition WOD

C-1: Front Squat (Build to a heavy double in 10 min)

C-2: Back Squat (Build to a heavy double in 10 min )

C-3: Power clean / jerk complex (EMOM 12 ; build over sets ; start moderate)

1 power clean + 2 front squats + 1 push press + 1 split jerk

C-4: Metcon (Time)

10 dead lift 275/195

20 ring dips

30 box jumps 24/20

40 KB swing 53/35

50 DUs

40 KB swings

30 box jumps

20 ring dips

10 dead lifts

Time cap – 17 min

SWOD

S-A: Back Squat (Back Squat 2×6 @80%; rest 2 minutes)

S-B: Bulgarian Split Squats (Bulgarian Split Squat 5×12; rest 60 seconds AHAP ()

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

S-D: Dragon Flags (Dragon Flags 3×10; rest 1 minute)