Main – CrossFit
Main WOD
M-1: GPP rope/DU/T2B (No Measure)
3 sets not for time of
1-2 rope climbs 20/15′
30-40 DUs
12-15 T2B
M-2: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
M-3: Snatch complex EMOM (EMOM 10 @ moderate ; focus is speed)
1 power snatch
1 OH squat
1 hang snatch
Competition WOD
C-1: Strict Toes-To-Bar (3 sets x 6-8 reps @ 2121)
C-2: Handstand Push-ups (3 x 12-15 ; focus on flow and kip)
C-3: 3 position snatch (5 sets ; moderate 12-15 min )
high hang
mid hang
floor
C-4 : Snatch (Build to a heavy in 10 min)
C-5: Metcon (Time)
30-20-10
Power snatch + burpees
Men- 75 / 115 / 135
Women – 55 / 75 / 95
SWOD
S-: Metcon (No Measure)
S-A.
Back Squat
65%x5
75%x5
85%xAMRAP
65% 5×8 reps; rest 2-3 minutes
S-B.
Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)
S-C.
High Box Jumps 5×5; rest 60 seconds
S-D.
Dragon Flags 3×8; rest 60 seconds