Main – CrossFit
Main WOD
A: Back Squat (5 x 10 ; fast reps @ 50% ; rest 60s)
B: Bulgarian Split Squats (3 x 10/leg @ 20X1 ; 35/20 ; 10 min cap)
C: Metcon (3 Rounds for time)
Every 5 min for 15 min (3 sets)
200m run
10 TnG power cleans 135/95
5 burpees
Add 10# each round
Scale to move barbell with efficiency
Competition WOD
A: Back Squat (5 x 5 , build over sets)
B: Clean Pull (3 x 3 @ 100/105/110%)
C: Clean and jerk complex (Build for 10-12 min)
1 PC
1 HC
1 FS
2 SJ
D: Metcon (Time)
3 rounds of
50 DUs
15 T2B
6 Hang power cleans 185/105
SWOD
S-: Metcon (Weight)
S-A.
Back Squat
55%x5
65%x5
75%xAMRAP
55% 5×8 reps; rest 2-3 minutes
S-B.
Skater Squats 4×5/side; rest 90 seconds *light weight
https://www.youtube.com/watch?v=Tivrc9UhELc”
S-C.
HIGH Box 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.
5 sets:
Hollow Rock x 60 seconds; rest 60 seconds