Main – CrossFit

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Main WOD

M-1: Sumo Deadlift (EMOM 5 x 5 reps; moderate)

M-2: Pull up and dip progression (3 x 8-12 of each)

M-3: 2k Row (Time)

Max Effort 2k Row
I know those of us that did WOW are a little sore and fatigued , just do the best you can on this…treat it as a flush

Competition WOD

C-1: Metcon (No Measure)

3 sets not for time

8-12 kipping HSPU 2″ deficit

3-5 MU

60s L-sit

C-2: 2 position snatch (Establish a moderate in 15 min)

1 rep from above knee + 1 rep from floor

C-3: 2 position clean and jerk (Establish a moderate C/J in 15 min)

1 clean from above knee

1 clean from floor

1 jerk

C-4: Pull-ups (3 x max reps ; rest as needed)


S-: Metcon (No Measure)


Back Squat




55% 5×8 reps; rest 2-3 minutes


Bulgarian Split Squat 4×12; rest 90 seconds AHAP (as heavy as possible)


Broad Jumps 5×3; rest 60 seconds

*perform the 3 broad jumps back to back to back, with as little time on the ground as possible


Side Plank x 60 seconds/side; rest 60 seconds

Categories: WOD

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