Main – CrossFit
De loading this week….no extra work , running, etc….if you want to PR then stick to the plan this week….cheers!
Skill Work
S-1: Front Squat
Main WOD
M-1: Wallball / MU (Time)
6 rounds for time of
25 wall ball
5 MU / 10 C2B pull ups
Competition WOD
C-1: Split Jerk (3 x 65% / 3 x 70% / 3 x 75% / 3 x 80%)
C-2: Snatch (3 x 65% / 3 x 70% / 3 x 75% / 3 x 80%)
C-3: Clean (3 x 65% / 3 x 70% / 3 x 75% / 3 x 80%)
C-4: Snatch Pull (5 x 95% / 5 x 100% / 5 x 105% (2))
C-5: 3 x 3 snatch PP + OHS (75% / 85% / 90% / 95%)
3 snatch grip push press into 3 OHS
O-1: 3 x 3 sn + oh
3 power snatch + 3 OHS
O-2: Snatch EMOM
12 min EMOM of 2 heavy-ish snatches
SWOD
A: Push Jerk (5 RM)
B: Ring Push Ups (2 x Max Reps)
Push Up til shoulders touch rings or below.
C1: Bent Over Row (4 x 8)
C2: Band Pull Aparts (4 x 8)
D: DB Shrugs (3 x 12)
Palms in.
E: Hammer Curls (2 x 20)
Neutral grip DB curls.