Main – CrossFit
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)
SWOD
S-: Metcon (No Measure)
S-A.
Back Squat
55%x5
65%x5
75%xAMRAP
55% 5×8 reps; rest 2-3 minutes
S-B.
Bulgarian Split Squat 4×12; rest 90 seconds AHAP (as heavy as possible)
S-C.
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
S-D.
Side Plank x 60 seconds/side; rest 60 seconds